How can you calm yourself when fearful or upset?

Deep breathing: If you do not have any medical condition or treatment altering your breathing. Take three deep breaths, one after the other, slowly with a complete exhalation that should last two times longer than the inhalation time. It is efficient. The only challenge is to remember to to it! be patient with yourself. As for any new learning process, it might take some time before it becomes a reflex habit.

Take time out: Take time to think about what's the cause for it and find a way to balance it.