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 वीडियो he helped me enough link
Find a set of sounds and तस्वीरें that are very soothing to आप (for me its the opening of gwen stephani's what आप waitong for) then focus on them. अगला find a feel that आप like, like a type of fabric and carry it around with you, then find a smell that calms आप down like a candle and carry a mini with आप ( I reccomend the miniatures द्वारा yankee candle company). द्वारा 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 द्वारा focusing on others rather than yourself it can relieve stress.
Mark your प्रिय passages in a book and keep it with आप so that आप can read it when need.
Another weird thing, try to make संगीत with your breathing like short short long, long short long, long long short.
