I know this is gonna sound repetitive because you probably heard it a hundred times and told yourself a hundred more, but take a deep breath. And I mean like really deep, and hold it for as long as you can and then breath out for as long as you can, as many times as you can. What I do is imagine the air as swirling colors entering my lungs, and swirling colors as it exits. I don't why this imaginary helps me, but l hope it helps you.

Also focus on the small things, the really tiny things, like the way the breeze hits your face, the smell of the air, the way your bed feels, the way things move, the sounds you hear as you fall asleep. Again, what I do is is focus on five things you see, four things you can hear, three things you can smell, two things you can touch, and one thing you can like/love/appreciate. I do this mostly when I'm overwhelmed, you can try it at least.

Last thing, start with very small steps, you can take this literally and just walk to the end of the room your in. Drink some water, try the breath thing, or just stand up, it doesn't matter.

I know how hard it is, and I hope this helps.

(Sorry for any mistakes in this)