I second R2C's breathing exercises. Get onto them right now Zip. I find 4 seconds on the in breath and 5 seconds on the out really works for me.

I also repeat the mantra "calm" over and over in my head. I also like a mantra I heard "People love me and go out of their way to help me".

Get onto Davidji's guided meditations. His golden voice would put an ice addict to sleep.

Good luck buddy

Me: early 40's
XW: nearly 50
T: 15
M: 5
BD: Jan 19
S:10 SS: 22 SD: 24