1. Stay calm.
  2. You're fine.
  3. Drink some water.
  4. If you're alone, watch a movie.
  5. Better yet, put on headphones and listen to vibey music on your bed!
  6. If you're at a casual social thing: lock in with your closest friend or acquaintance and try to be vulnerable and sentimental, not defensive and paranoid.
  7. If you're at an overstimulating thing like a concert or something: deep breath, always have earplugs, dummy.
  8. Maybe just Über your ass out of there?
  9. When you chill out: check your pulse, eat a snack, go to sleep.