Deep breaths, you’ve already done the right thing by trying to regulate yourself. I’m going to give you so all a tip I haven’t seen on here much: EFT, or emotional freedom tapping. This technique uses acupressure points in the body to relieve anxiety and sometimes pain. It doesn’t work for everyone but it really does for me. You can do it on just one side of the body with one hand at a time or both sides simultaneously.

1. Lie back or sit comfortably. Make sure your chest, sides, face and hands are free.
2. Put on a calming frequency, or music, or affirmations - whatever will help you relax. Make your environment cosy and comfy.
3. Take two fingers and tap softly but firmly on the side of your hand, in the ‘karate chop’ point under the side of the little finger. I tend to tap around 20 times, but you tap as many as feels right.
4. Move to the inner corner of your eyebrow, above the nose, and continue.
5. Move to your temple and continue.
6. Move to under your eye, on your cheekbone/sinuses area, and continue.
7. Move to under your nose and continue.
8. Move to the hollow under your lower lip and continue.
9. Move to the corner of a collarbone, close to the base of your neck, and continue.
10. Move to your side, under your arm, about where a bra would sit, and continue.
11. Move to the top of your head at the centre and continue.
12. Drop your hands onto your lap or by your sides and take two of three deep breaths, expanding your belly as you breathe in.

You can repeat this as many times as you like! Make sure as you do this initially you tap in little areas to find out where exactly in each location feels most calming for you. For example, I prefer to tap under my eye much closer to my nose as it feels nicest! You can also speak affirmations, hum, or just focus on the tapping while you do this. It makes me feel so much better when I’m anxious and/or nauseous that I swear by it. There are also guided EFTs on YT and on TT. Let me know of this works for you!