Turn the lights off, focus on your breathing, and surround yourself in smells and sounds that have a calming effect like Lavender, or Ocean Sounds!
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Lay down if possible, breathe long breaths trough your nose and then softly blow out thought your mouth. If possible get yourself to an area with dimmed lights and put something cold/wet in your neck. I really hope you’re okay, if you want to talk my dms are open 🙂
Breathing into and out of a paper bag.
https://www.healthline.com/health/anxiety/breathing-into-a-paper-bag
I use the app rootd, or I go for a walk, and take my medicine and watch tucker budzyn videos