i get it.i use to have them all the time.you should check out this guy hes helpful.i dident buy anything but i watched some of his promotional video he helped me enough link
Find a set of sounds and hình ảnh that are very soothing to bạn (for me its the opening of gwen stephani's what bạn waitong for) then focus on them. tiếp theo find a feel that bạn like, like a type of fabric and carry it around with you, then find a smell that calms bạn down like a candle and carry a mini with bạn ( I reccomend the miniatures bởi yankee candle company). bởi surrounding yourself with familiar sensations you'll calm down.
If that doesn't work try and stare at people. I know it sounds creepy but bởi focusing on others rather than yourself it can relieve stress.
Mark your yêu thích passages in a book and keep it with bạn so that bạn can read it when need.
Another weird thing, try to make âm nhạc with your breathing like short short long, long short long, long long short.
