Can you describe your pain?
Do you understand where the pain arose from?

You can try sitting with your pain and quietly let it pass. Grieve whatever is causing the pain. (this varies for me)
Interact with your inner child. (this works better for me)
Self love helps distract away from the pain. (This takes a lot of practice to be effective and is not immediate)
You could try saying "I am having a emotional flashback, I feel afraid but I am not in any danger. I am in an adult body now."
Find support from others who truly understand.

I often find it hard to remember how to console myself at such times.

Sending hugs to you