As someone who has experiences with anxiety, I know how difficult it can be, especially during midterms, finals, work life, home life, etc. Luckily for you, I have some handy solutions.

1. Breathe deeply.

Something as simple as breathing should be easy, but you need to remind yourself all over again how to do it in this situation. You are in a state of panic, you’re not thinking clearly, but it’s okay. Close your eyes, breathe in through your nose slowly as you count to ten inside your head. Hold it for two seconds then breathe out through your mouth, also counting to ten in your head. As one therapist once told me, imagine that you are in a field of flowers. Take time to smell them and then imagine a birthday cake filled with candles. Blow them out.

2. Focus on your senses.

I know all you are feeling is fear right now but look around you. What do you see? Is there a particular object that strikes your eye? Focus on that. Is there a smell that peaks your interest? What does it smell like? How about a peculiar taste? Identify it. Are you listening to any music or any sounds going on in your room? What do they sound like? Coming to terms with your senses brings you back to reality, not to your dark place.

3. Distract yourself.

Now I know what you’re thinking. “I’m freaking out, how the hell am I supposed to think of one thing while there is a billion other things in my head!” It’s silly, I know, but I promise you that it works. Try counting down from one hundred. List the presidents in order by their last name. Sing aloud your favorite song that you used to sing when you were a kid. Find a poem and read it to yourself. It’s these little things that take away from the anxiety you are experiencing.

4. Tense up and release.

Look around at all of the muscles in your body. I’m sure by now they’re still pretty tense, right? Fear not! I have a solution. Make them tenser. Squeeze individual muscles starting from your fingers and your toes to your arms, legs, and so on. Count to ten while squeezing and release.

5. Acknowledging your anxiety and its triggers.

What caused you to be anxious in the first place? Was it your mother telling you to walk the dog? Was it your dad asking about your grades? Was it your brother being extra obnoxious today? Whatever the case may be, write it down for future reference so you know that it does make you upset in this moment. Know that this moment doesn’t make you strange. It makes you human. There’s nothing wrong with you.

6. Take care of your body.

Your body is supposed to be a temple. Without the proper nourishment, love, and care, it will crumble. It’s important to take care of your temple. Talk a walk, eat or cook your favorite meal, draw a picture, write, or dance. The possibilities are endless!

7. Listen to music.

I would recommend Classical, Smooth Jazz, or Soft Rock to listen to. Anything that is light and isn’t too heavy on instruments or singing like Heavy Metal or Screamo. Listening to those genres can potentially lead to more anxiety or more triggers. Focus on nothing more than the song that is playing and your breathing.

8. Get help from a friend.

Believe it or not, social interaction will help you. Consult someone you trust like a good friend, parent, pet, or teacher. Don’t hide in silence. They shouldn’t judge you because you decided to voice your concerns and fears. It’s okay.

9. Unplug.

Sometimes, it’s time to hard to disconnect from this technology driven society but when you feel that potential triggers are everywhere you look, it’s time to stop checking your newsfeed. Log off, shut down your laptop if need be, tell friends and family not to call or text for a few days, and focus on you and your wellbeing.

10. Seek professional help.

Repeat after me: “There is no shame in asking for professional help.” Believe me, asking for help, especially from a therapist or even a psychologist, is okay. Knowing that these symptoms of anxiety aren’t going away is bad and you shouldn’t have to pay consequences however minor or severe. It makes you human. You are not made to be perfect. It’s okay to have flaws and it’s okay to love them. What’s not okay is refusing help because you don’t deserve it or someone tells you no. If you believe you might be a danger to others or yourself, seek professional help immediately.