How to help yourself: It is very hard but all you need to do is take a breath and count to 10. Stay calm and not worry about anything in the world but yourself. You might just need a drink or a calm walk or just lie down in bed resting trying to sleep.
How to help Others: Talk to your friends asking what is wrong try to help them but say to them no pressure i am just here for you, i just hope you can tell me so i can help you. Try to get them to listen to music and calm down or play a game go for a walk just keep them calm and talk to them.