First, take a deep breath, in through your nose and out through your mouth, slowly…
Take a minute of deep breathing.
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Then, ground yourself where you are through use of your senses. Do this by naming five things you physical feel (ex: your feet on the cool floor, the chair underneath you), then name five things you hear, and five things you see around you.
This action of grounding helps pull your thoughts to your present, from whatever you were ruminating on to where you literally are.
You can now go from this calmer, present state, to factual thoughts about the friendships you have and the support you give and receive. It also helps me to think about how in some way we will always been connected to those we love.