Top tips to calm your mind

Slow your breathing – inhale through your nose for 4, hold for 4, exhale for 6–8; repeat for a few minutes.
Ground in your senses – 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you can taste.
Relax your body – tense and release each muscle group from feet to face (progressive muscle relaxation).
Move gently – a 5–10 minute walk, stretch, or easy yoga to discharge nervous energy.
Label your thoughts – “I’m having the thought that…” to see worries as mental events, not facts.
Do a single absorbing task – cooking, tidying, gardening, knitting; focus only on the physical actions.
Use a calming visual – picture a safe, pleasant place in detail: sights, sounds, smells, temperature.
Limit inputs – step away from screens/news, put phone in another room for 10–20 minutes.
Write it out – brain-dump worries or to‑dos onto paper, then pick just one tiny next step.
Engage your senses pleasantly – warm shower, cup of tea, calming music or nature sounds on low.

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