Try to breathe slowly Remind yourself that you did nothing wrong over and over If your head tries to go in any other direction, stop letting your mind go. Breathe and remind yourself that you will be ok and you did something wrong. Remind yourself that you are not alone. Listen to calm music with a happy tone. Look at things that make you happy. List out things that make you happy. Curl up in something warm. Maybe hold a cup of warm water (Microwaves can warm things up really well) milk, cocoa, coffee, just anything warm. Pet any animals near you. Draw or read if they calm you down.

Do you feel any better?

That's good