(((((tishie))))))))))))))))) im sorry your feeling so upset right now
I tend to agree with sky , breath first. relax if you can. Go for a walk
get away from everyone.....sit if you have to outside and figure out whats going on inside of you
A little secret I did once . I took paper plates and threw them straight down.
First so I would not have to pick them up all over and second so it would not hurt anyone.
Most of all they do not break no mess to clean up.

Take care of you thou and find out whats upsetting you
((((((you matter)))))))))))))))))))))