Panic attacks and severe anxiety feel very scary. Extreme anger and overwhelming stress feel deeply unsettling as well.
A very simple technique I offer clients of all ages--when you feel yourself starting to get worked up, grab a handful of ice cubes from the freezer and hold them over the sink. Or fix yourself a very cold glass of water. Hold the ice cubes as long as you can, or stand still and drink quite a bit of cold water. Ideally, your brain will start shifting away from your overwhelming feelings and instead refocus on the physically cold sensation your body is experiencing.
This may seem overly simple, but it is often enough to help you feel more grounded and calm for the moment. Panic, anxiety, and extreme anger are so hard--any little bit of relief helps!
I've been loving drinking my own very cold water from this pretty cup from Wonderfully Made Clothing Company. The laser etching was done by the artisans at Aspire Accessories, a program that gives young adults with autism and similar disabilities an opportunity for meaningful work, fair wages, and and sense of community. I love this so much, because every single person is worthy of these things. Be sure to check out their website!