Breathe, You're Going to Be okay.
Breath and remember that you've been in the place before. You've been this uncomfortable and anixious and scared, and You've survied. Breath and know that you can survive this too. These feeling can't breath you. They're painful and debilitating, but you can sit with them and eventually, they will pass, Maybe not immediately, but sometime soon, they are going to fade and when they do you'll look back at this moment and laugh for having doubled your resilience. I know it feel unbearable right now, but keep breathing, again and again.
This will pass. I promise it will pass.