hey ... just play calming music on your phone and..... try to take deep breaths then hold for some seconds and exhale slowly
T
I'll tell you a technique... hope it helps....
T
as you calm. a little.... after breathing... try this 54321 technique. count 5 things on your fingers that you can see around you..... 4 things that you could touch......... 3 things you could hear..... and 2 you could smell.. and remeber taste of any one thing