How to calm down and "get over it"?

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Hello.
Any tips on how to calm down?
I usually go to be alone and then listen to white noise for 5-15 mins depending on how upset I am.
How to do calm down yourselves and how to "get over it" when something had upset you?
I have very much trouble with getting over something upsetting that had happened to me.

I'm very easily distracted, so if I am bothered by something, my mum knows how to change the subject and get my mind on to something else. But before I am distracted, I just express panic to someone close, like my mum.

But I know that is not the right answer for most Aspies. It's just what I do. That's why I often think I have ADHD.

If the thing that's upset me is over and done with, I usually let time heal me. I also try to pay attention to my breathing and make sure it's slow and deep. Sometimes I try to make better sense of what's happened to me.

If the upsetting thing has implications for the future, I find it almost impossible to rest until I've drawn up a feasible plan to mitigate it. It helps if I can recognise that dangers are usually more finite than I tend to feel they are.

I dunno, I still have a lot of anxiety and trouble over this.
Time is the best thing, especially some time to myself to finish dwelling.