Push your feet into the ground. Recognize the feeling of the floor under you. Take a breath. And rub one of your thumbs over the other until you feel okay again

Finding a quiet place and practicing breathing helps me relax. I have an application that guides me during the practice and reminds me to breathe slowly.

Take a deep breath. If you can, go to the bathroom and wash your face. Remember that nothing is gonna hurt you, you’re fine!

Idk if it would help but, there's a technique called grounding. The idea is to bring you out of your head and into the present moment. You do each of the five senses. What's 1 thing that u can hear, 1 thing u can see, 1 smell, 1 u can touch and can u taste anything? I carry a candy in my purse for the last.

Thing along with 2 breathing techniques seems to get me through.

*this along

If u want to know about the breathing let me know