i get it.i use to have them all the time.you should check out this guy hes helpful.i dident buy anything but i watched some of his promotional videos he helped me enough link
Find a set of sounds and imágenes that are very soothing to tu (for me its the opening of gwen stephani's what tu waitong for) then focus on them. siguiente find a feel that tu like, like a type of fabric and carry it around with you, then find a smell that calms tu down like a candle and carry a mini with tu ( I reccomend the miniatures por yankee candle company). por surrounding yourself with familiar sensations you'll calm down.
If that doesn't work try and stare at people. I know it sounds creepy but por focusing on others rather than yourself it can relieve stress.
Mark your favorito! passages in a book and keep it with tu so that tu can read it when need.
Another weird thing, try to make música with your breathing like short short long, long short long, long long short.
