Describe a Normal Activity in Detail
Let’s say you’re doing laundry. Describe what you’re doing in detail: “First, I separate colors from darks, then I let the machine fill, then I pour in the detergent….”
Name Things in Different Categories
This may seem odd, but you can think of it as a game where you try to think of different kinds of dogs, rock musicians, animals, or famous people. Pick a category and name things that fall into that category.
Think of Something Funny
This can help to jolt yourself out of the moment. If you have a smartphone and happen to come across funny videos every once in a while, save those videos so you can watch them in moments of panic or anxiety.
Describe the Details of Your Environment
The point of this exercise is to use all your senses. You can point out details like: “The walls are white,” “there are three red chairs,” “this is a white table,” “it smells like a vanilla candle,” etc. You can describe colors, smells, sounds, and textures, plus you can do this anywhere.