My collection of various coping techniques.
What works is going to be different for everyone. Intended as a personal reference/source of inspiration.
Feel free to go ahead and build your own coping toolbox!
Find a calm spot. Try to relax your muscles and breathe more deeply than usual.
Imagine a place where you feel safe and enjoy being. It can be real or imagined.
Tense a group of muscles for 5 seconds, then let go and relax. Work your way through the different muscle groups.
Breathe slowly in through the nose. Hold your breath for five seconds. Reassure yourself as you calmly breathe out.
Getting active can sometimes be an outlet for negative emotion. Go for a walk or a run, swim, dance, etc.
Smell something with an enjoyable scent, eat something with a nice taste, touch an object with a pleasant texture, etc.
Write down activities to do to during the day. I like using timeslots of 45 minutes + 15 minute break (during which I'm supposed to move).
Actual title: You Can Do All Things (author: Kate Allan)
The book has chapters for different types of negative emotions, containing illustrations of sparkly animals that tell you encouraging things. The end of each chapter suggests a few very simple actions to try.
Do something that will take up as much focus as possible, be that reading a story, playing a demanding game, listening to a podcast, etc.