first thing first, slow down. a glass of cold water would help. and then, try to decide whether you need a company or to deal them by yourself. if you need a company, reach out for someone you trust & capable (i'm usually available, if needed!). it's okay if you end up still struggling with words to explain, sometimes a company to sit by your side is enough (or you can slowly figure out what you need; distractions, guidance). or if you feel like dealing them by yourself, one of the common self-helping method is writing. try to sit down and write down anything that comes in mind, unfurl yourself and be messy. it's alright. if, these don't seem to work, go for chocolate! take your time to indulge your tastebud. coffee and tea is a big no. hope it helps!