There are times when you need to practice some calming techniques. These are quick to learn and free – no one can do this for you.
Perosnally for me these times can happen with no notice at all, you need to know what your triggers are and the signs you might be becoming unwell.
Shapes
One very good and calming method to help ones self is to look for shapes, so start off with circles, squares etc, you will soon discover there are lots of different shapes in all sizes, colours and more, its likely you will see more as time goes on, even when you are not looking for shapes. – This helps most calm down a little and relax.
Focus on your breathing
You might want to place your hands on your lap, focus on your breathing, do this for as long as you need to, it might help if you close your eyes.
You could also check in with yourself, your body, starting from your feet to your head, is everything feeling OK ? have you any pains or discomfort?