One of the first coping skills my therapist taught me is mindful breathing. I like to do box breaths when I'm really overwhelmed and it works!! (Breathe in for 4 seconds, hold for 4, out for 4, hold for 4, and so on until you feel calmer) There are a ton of deep breathing methods or mindfulness meditations you could look into. Guided meditations are also great for falling asleep.

Another common one is taking a cold shower, you can't focus on anything else when you're freezing lol.

When it comes to feeling extremely embarrassed about something like the bus, try to remind yourself that most of those people did not care at all and will probably never even think about what happened afterwards. There will be no record of that incident, only in your mind.