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For short term relief/emotional regulation my counsellor taught me TIPP Temperature - cold water/ice/object to lower heart rate Intense exercise - a few mins of jumping jacks/running on the spot/shaking it off Paced breathing/box breathing Paired muscle relaxation - tense and relax different muscle groups
When I'm anxious I tend to get overactive so the ones that help me most are splashing cold water on my face and the intense exercise.
Anxiety during bedtime or if I have time during the day, ASMR or a well paced peaceful podcast also do the trick.
I think I will try the slower speed music, that sounds interesting.