Things that worked for me are
1. Putting my face in ice water
2. Drink lots of water. Like in that moment just go grab a glass and drink as many cups of water as you can (I have no idea why this works but it does for me so see if it might for you)
3. Distract yourself w music/ smth else (you can find distractions online)
4. Sometimes if you're on the verge of tears crying it out helps
5. Just lie down on the floor / anywhere and observe what you're feeling (your bodily sensations, where you feel the urge) see if the feeling subsides on its own
(I am not an expert, you can ask chatGPT/ find other options online, wishing you all the best)