Ik a decrease in caffeine helps me and drinking water, whenever I’m upset I drink a lot of water to help my nerves. It also helps to find a happy place, it sounds stupid but I have a place in my head that is like a garden and it’s calm and I just close my eyes and try to go there, I also suck when things are confrontational or I have to talk so I just tell my friends that I need time and I take things really slow and wear noise canceling ear buds