Write down in a notebook a list of all of things that you are thankful for everything little small thing and there is also reading backwards for 15 minutes and reciting to yourself your family members and friends and thing about them like what they do for work and what they like etc

"Deep Dive." Get a shallow bowl of really cold or ice water, colder the better. Submerge your face, whole if you can, but more specifically, the area between your eyebrows and tip of the nose - do this as long as you can but at least 30 seconds. It activates your parasympathetic system and immediately begins to lower your heart rate/cause body relaxation. It's an actual physical reaction to add to self talk in a crisis situation. Look up T.I.P.P crisis skills (there are more- temperature ^ (any change in temp to that area of the face is helpful but deep dive is best) increased exercise, paced breathing, progressive muscle tension)