Most Helpful Girl
Okay, you've got this.
If you can, try and breath in for a count of seven, out for a count of eleven. Try and keep that going. Don't worry if you're counting quickly though.
(often when you feel like you can't take a deep breath it's because you're forgetting to exhale)
Look around, try and name 5 things you can see.
Then 4 things you can hear.
3 sensations you can feel (eg. the pressure of your behind against the chair or whatever that you're sitting on, or your clothes against your skin)
This website has guided meditations if you prefer: https://www.calm.com/
Or on this one you can distract yourself by making patterns with sand: https://thisissand.com/
People have said they find this gif very calming: 31.media.tumblr.com/...mcyhfmktxG1qiz4tho1_500.gif
Obviously do your best to try and remove whatever is making you anxious, or if you feel like you can maybe write down the thoughts you're having, to get them out of your head, and get some perspective so they're less overwhelming.
In the here and now, you are safe. You're important. You don't need to do anything except focus on looking after yourself, take all the time you need <31