Struggling with Emotional Regulation

The other day I was basically the same. I called the local crisis line and the operator had me do the 5,4,3 method. Which was describe 5 things you can see, 4 things you can feel and 3 things you can hear. Be detailed about your descriptions the more I was the more I felt better.

What usually helps me personally is counting the windows or doors in a room, counting how many colors look alike or trying to distract myself in any way possible. Writing or drawing whatever you want could help too