• take deep, calm breaths.
• notice and list things in your surroundings.
• expose yourself to strong, pleasant sensations, like a pleasing smell or a favorite blanket.
• say out loud your name, your age, the date, and your location.
• list some things you've done today, or are going to do.
• slash water on your face or run your hands under the faucet.
• do a body scan meditation, or pay close attention to each of your body parts one by one.
• make tea. feel the warmth of it in your hands, and the taste as you sip it calmly.
• listen to music.
• play a categories game, and name some types of dogs, or clothing items, or gemstones, or countries, or anything else you can think of.
• write in your journal.
• take a mindful walk, either inside or outside. pay close attention to your body and your surroundings.
• squiggle. wiggle around. dance. stretch. be silly and active for a few minutes.

source: you feel like shit