Neither of those thoughts are going to be useful to getting you out of it, and the first one is going to make you spiral.

This is a problem now. We are going to solve it. Together.

[It takes a deep breath of its own.]

Alright, we're going to do some mindfulness exercises, get you back in control of your body. I want you to start from the joints in your foot and work your way up slowly, clenching and then releasing tension completely. Relax every part of your body. From the bottom up. Toes, now.