Sometimes it feels like my head is going to explode from all the anxiety and negative thinking that is part of my mental landscape. Trust me when I say you will seldom see me show either of these things unless it is overwhelming but every so often I need to stop and centre myself before I can face the world again.
One of the first things I learned was deep breathing: In, hold for a count of 4, exhale slowly - repeat as needed and that is my first go to. Most of the time it works but sometimes it doesn't.
When it doesn't I am faced with a dilemma. I can listen to pan pipes mixed with nature sounds or I can be a little more active and do the five senses exercise. I was introduced to this exercise many years ago in an art expression group, (not the proper term but it currently escapes me), that seems to work well for me.
I found the image below which illustrates it much better than I can explain it. I suggest that when you feel overwhelmed you give it a try.