Racing thoughts get louder when they think you'll forget them. Grab your phone's notes app, or anything to write on, and dump every open loop in your head — the errand, the email, the argument you're replaying. Don't organize it. Don't solve it. Just get it out of your head. Then put it down. It'll still be there tomorrow.

Your breathing is the fastest way to tell your nervous system it's safe to power down. In through your nose for 4 counts. Hold for 7. Out through your mouth for 8 — slower than feels natural. Repeat 3 or 4 times. The long exhale is doing the work, so don't rush it.

Tension hides in places you stop noticing — your jaw, your shoulders, your hands. Starting at your forehead, tense each area hard for 3 seconds, then let it go completely. Move down slowly. By the time you reach your feet, most people are already halfway gone.