when things threaten to overwhelm me i do a thing my t taught me - you count 12 things you can see and say the colour and take a deep breath each time you say it - so

1 (take a breath - TAB) say what you see and it's colour

that 1 TAB - Blue bear
then 2 TAB- green plant

you do this up to twqelve its supposed to get the thinking part of your brain back in charge or the emotional one - take care P7