Ways to calm self in stressful situation

So my daughter is going for contact with her dad for the first time tomorrow however I have separation anxiety and on top of that he is unstable and abusive I worry for her safety I have experienced panic attacks and I understand that some ways to cope are three things you can touch three things you can hear three things you can see two calm myself. does anyone else have any ways I can be able to calm myself when I'm having a moment like this?

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