(no problem at all!^^ ) im sorry this is happening suddenly
breathe in as slowly, deeply and gently as you can, through your nose. breathe out slowly, deeply and gently through your mouth. some people find it helpful to count steadily from one to five on each in-breath and each out-breath. close your eyes and focus on your breathing

Start by looking around you and naming three things you can see. Then listen. What three sounds do you hear? Next, move three parts of your body, such as your fingers, toes, or clench and release your shoulders.