Try the 5-4-3-2-1 technique.
Find 5 things in the room you can see and say them out loud ("I see a blue cup, I see a TV").
Then find 4 things you can touch/feel and name them.
Next find 3 things you can hear.
Then find 2 things you can smell where you are.
And then 1 thing you can taste (might be your toothpaste)
Then end with a deep belly breath.
This exercise should help ground you and be calming.
Hypervenyalate.
my chest seizes.
I cry.
I black out.
And sometimes it'll just keep repeat it self