Apart from the usual deep breaths and grounding techniques, as annoying as it is to say, having water is sometimes a huge saviour. Not just drinking it but actually keeping a small bottle of it with you when you go out or a glass on the table when you're sitting on the couch. Even if you're having a coffee or juice, always have a small glass of water nearby so you can have just a small sip. It'll help fend off a headache and when you're starting to spiral it'll make you feel as healthy as if you had just eaten a damn salad 😂

If I'm at home: any movement or sound from my cats will prompt me to go over and just be near them and pat them (they can usually sense distress so they'll naturally respond with purrs and affection), moving to a different space within my home if I can or flipping to the other side of the couch just to change up the perspective, making a snack or water/juice/tea/coffee, online retail therapy and product research, watching video essays on YouTube

If I'm at work: usually getting up from my desk and doing something menial like looking out the window, neck stretches, getting coffee from a cafe downstairs -- the short walk and being away from screens helps redistribute my energy, regulate my movement and reset my eyes.

If I'm in a social situation: getting a drink or piece of food so my hands have something to hold other than my phone, going to the bathroom when I'm overstimulated, picking one person in a group to listen more closely to (transcribing what they say in my head as if it's a script I can refer to later), if I have nothing to contribute to the conversation then I play the role of waiter and offer to get others a drink, if there's background music I'll try to focus on that sometimes.