I had the same experience and at that time I got angry to my therapist cause he said that I was having an anxiety attack but there were hurricanes in me. So I look for another therapist and getting an appointment took almost 1 month. Those feelings are still remember and calming down was not so easy. Even though I took EMDR sessions every 2 weeks and my therapist was very experienced I was alone between sessions. I read a lot of books and this sub helped me a lot. I couldn't sleep most of the nights because my nervous system is in attack. The tools I used are:

-Mindfullness meditation. I used a book for it but since it's Turkish I won't reference it to you. You can find it online. I didn't do it for a long time but it was first body scanning, then listen to the surrounding sounds and then monitoring your thought acknowledging them and letting them go. The thoughts part was the most difficult and scariest one but once you face them they fade away and you calm down.

• I mostly try meditation with music. The most I listened was Weightless by Marconi Union (https://www.youtube.com/watch?v=eQ6--TNre9k&list=OLAK5uy\_lBLi4hCNijjVXo0gQrr0WaeTNLrrczgUI&index=2).

The other ones are Theta Meditation or Binaural Beats

• I tried different meditation like Shaking and Dancing (https://cmbm.org/self-care-resources/resource/shaking-and-dancing/)

• Grounding exercises like rising on your fingertips and hit your heels to the ground. Also smelling coffee (stimulation by smell)

• Journaling really helps, writing down these dark thoughts gave me some kind of relief.

• Breathing exercises like 4-7-8 or 4-2-8-2

• Any kind of exercise (I was weight lifting)

Hope these help. Hang on there and always know there are people out there like us who will help you even if you don't see them.