3 techniques to calm yourself

1. focus on your breath, the sensations in your body, the flame of a candle (basically meditation)
2. rub two fingers together and notice the ridges on your finger in greater and greater detail (a kind of meditation to develop your mental detail, I found it on Tiktok here)
3. unfocus your eyes and use panoramic vision. the part of your brain your eyes will become less alert/stressed and more relaxed. Andrew Huberman describes this in detail on the Tim Ferriss show

even more techniques here!