Practice containment

Picture a container.
The container must be strong enough to hold your internal resistance. For example, you can visualize a treasure chest or the hands of God holding the disturbance for you.

Put the disturbing content inside the container.
Visualize yourself pouring your distressing emotions and sensations inside the container.

Practice the breath prayer.
Choose a two-syllable word to anchor you. Inhale through the nose with the first syllable for 3 seconds and exhale with the second syllable for 6 seconds.