You're here because you're overwhelmed and need something that helps right now. Here are 12 things you can try. Pick whichever one feels doable. Most take just a few minutes.
If you don't feel safe, call or text 988 any time. If you're in immediate danger, call 911.
Breathing
Slow your exhale
A long exhale is one of the quickest ways to let your nervous system know it's safe to slow down.
How to try it:
- Breathe in through your nose for a count of 4.
- Breathe out slowly through your mouth for a count of 6 to 8. Let your jaw drop and sigh it out.
- Keep going for 2 to 3 minutes.
Try a double sigh
A long exhale is one of the quickest ways to let your nervous system know it's safe to slow down.
How to try it:
- Breathe in through your nose for a count of 4.
- Breathe out slowly through your mouth for a count of 6 to 8. Let your jaw drop and sigh it out.
- Keep going for 2 to 3 minutes.
Temperature
Put cold water on your face
Cold on your face sets off a reflex that slows your heart rate, often within seconds. It's one of the fastest ways to bring a spike of panic down. Skip this one if you have a heart condition.
How to try it:
- Fill a sink or bowl with cold water.
- Take a breath, hold it, and lower your face into the water for 15 to 30 seconds.
- If that's too much, press a cold, wet washcloth over your eyes and cheeks instead.
- Repeat once or twice if you need to.
Find some warmth
Warmth helps your muscles loosen and gives your body a feeling of comfort. It's a gentler shift than cold, and good for when you feel shaky or depleted.
How to try it:
- Wrap both hands around a warm mug and notice the heat in your palms.
- Rest a heating pad or warm towel on your chest, belly, or the back of your neck.
- Take a warm shower and let the water hit your shoulders.
Movement
Take a short walk
Walking gives stress and overwhelm somewhere to go, and your breathing and heart rate slow down as you keep going.
How to try it:
- Walk for 5 to 10 minutes, inside or out. Laps around the house count.
- Let your arms swing loosely.
- If you're outside, notice what's around you: trees, sky, the sound of traffic or birds.
Move hard for one minute
When you feel on edge and can't sit still, a short burst of movement can burn off that surge of energy. Skip this one if you have a heart condition.
How to try it:
- For 30 to 60 seconds, climb stairs, do jumping jacks, march fast in place, or push hard against a wall.
- Stop and take a few slow breaths.
Connection
Spend a few minutes with an animal
Petting a dog or cat can help lower stress hormones in as little as ten minutes. Their warmth and steady breathing give your body something calm to sync with.
How to try it:
- Sit with your pet and use slow, steady strokes.
- Notice the texture of their fur, their warmth, the rise and fall of their breathing.
- If you don't have a pet, a friend's animal or even a video of one can help.
Reach out to someone safe
Your nervous system calms faster around people who feel safe. Even a short call can shift how your body feels.
How to try it:
- If someone you trust is nearby, ask for a hug and let it last longer than usual.
- If no one's around, call or text someone. Something as simple as "I'm having a hard moment, can you talk for a few minutes?" is enough.
- If you can, choose a voice call over texting. Hearing a familiar voice helps.
Self-soothing
Tense, then release
Tensing a muscle on purpose and then letting go helps your body feel the difference and soften.
How to try it:
- Make tight fists. Hold for 5 seconds, then let go and notice the release for 10 seconds.
- Pull your shoulders up toward your ears. Hold, then drop them.
- Scrunch your whole face. Hold, then let it go slack.
- Repeat with any area that feels like it's holding the most tension.
Hum
Humming slows your exhale, and it can help lower your heart rate and stress.
How to try it:
- Take a comfortable breath in.
- Hum on a long, slow exhale, using a low note that feels easy.
- Notice where you feel the vibration.
- Keep going for a minute or two, or hum a song you know well.
Mental offloading
Give your brain a puzzle
When your thoughts are racing, or the same images keep replaying, shifting your focus to a simple task can give your mind a break.
How to try it:
- Play Tetris or a similar block puzzle game on your phone for 10 minutes.
- Pick a category and name as many things in it as you can: dog breeds, cities that start with B, every song by one artist.
- Count backward from 100 by 5s or 10s. If you lose your place, start again from wherever you are.
Do a brain dump
Write down every worry or racing thought. Once it's on paper, it's easier to see what needs you right now and what can wait.
How to try it:
- Grab paper or open the notes app on your phone.
- Set a timer for 5 minutes.
- Write down everything on your mind, in any order, without sorting or fixing.
- When the timer ends, circle one thing to deal with right now and leave the rest.
Making these work for you
Try a few together
These tools often work better stacked. A few pairings to start with:
- Cold water on your face, then a few double sighs
- A short walk, then a call to someone you trust
- A brain dump, then a minute of humming
- A warm mug in your hands while you slow your exhale
What works can change
Something that helped last week might not help today. That's normal. Your body, your day, and what you're carrying are different each time. If one tool doesn't work, try another.
Practice when you're calm
These work best when they're familiar. Try one or two for a few minutes on an ordinary day, when you're feeling fine. The more you practice, the easier they are to reach for when you need them.