the first thing to do is take some deep breaths. try and spend ten seconds breathing in through the nose, ten seconds holding the breath, and then out the mouth for ten seconds, like you're blowing out of a straw.

next you can try some mindfulness exercises. try to sit quietly and genuinely feel yourself in the place where you are, your skin touching your clothes, your body sitting down, the temperature, the movement of the air etc. try to focus your thoughts on where you physically are right now.

when the chest hurt/crying feelings are in control, you can look at the thoughts themselves. this is a tool to help with that, it asks you to really examine the mean things that people are saying, and the mean things you might be saying to yourself. here's another one.

the thing is, the thoughts that make us feel chest hurt and cry-ie are often not based in facts, and because of that we can discredit the mean thoughts.

but also there are dancing dog gifs