How do you calm yourself down?

I am 4 weeks and 5 days. Ever since I have found out, everything causes me to freak out. I sat down too quickly and got a sharp pain and think I hurt baby. I ran up the stairs quickly (late for meeting) and my heart rate went to 160 for a minute and think I hurt baby. I eat a mozzarella cheese stick that I’m convinced is too and think I hurt baby. What do you do to calm yourself down and convince yourself baby is okay?