T - Take a step back from what is going on ... especially if you are feeling over whelm, take a step back!
O - Observe what is happening not only in the moment you are in, also in YOUR BODY. Is your heart racing, are your palms sweaty, is your brain going to fast to catch a thought, how is your tummy feeling
P - Proceed Mindfully! Try Paced Breathing. Slow everything down with the power of your breath.
Do some square breathing (trace a box while you breath in for 5, out for 5, in for 5 and out <repeat!> until you can think/see straight. Play around with the count of your breathing in and out. Science tells us breathing out for 6-8 and in for 4-5 will calm us down faster. Try it and let me know what happens!