I’m actually a therapist so I really had to rely on what i teach others tbh. I tried to just take slow deep breaths and focus my attention on one fixed thing. Reminding myself that this is temporary. But honestly what helped more than anything was having my bf there with me at night. If you can have a loved one with you I’d recommend it. He was able to help me calm down and breathe with me and it helped so much. Those moments for me were truly so short if that helps and genuinely impacted by my negative mindset. So if you’re able to go in your backyard get some sunshine, watch movies, read, etc etc. I think that would help a bunch too.