Panic Room

Take a deep breathe to the count of 4, hold it in for 7 seconds, and than let the air slowly leave for 8 seconds. if you mess it up, just try again until you get it right. After you get it right 3 times, you will feel better.

If you're feeling better, lay in a bed if you can, or head to a bathroom or anywhere quiet and isolated.

Distraction is key now, play any puzzle game on your phone. Make a tea, Chamomile preferably, get a couple slices of bread, and munch on them and sip on the tea as you focus on whatever puzzle game you have.

For alternative activities, check Tips n Tricks because everyone has their own unique calming techniques.