Deep Breathing Breathe in through your nose for 4 seconds, hold for 4, exhale through your mouth for 6. Repeat 5 times.   Grounding Exercise (5-4-3-2-1) Name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell, and 1 thing you taste.   Journaling Write down how you feel and what you need today. Even a few sentences can bring clarity.   Take a Walk Even 10 minutes of fresh air and movement can calm your mind.   Call or Text a Friend You don’t have to fe