grip ·phrase (IDIOM)

演讲前他感到不堪重负，但深吸了一口气，控制住了自己的情绪。

He was feeling overwhelmed before the presentation, but he took a deep breath and ___got ___a ___grip ___on himself.

在艰难的考试中，她感到恐慌袭来，但她稳住了心神，成功集中了注意力。

During the difficult exam, she felt panic rising, but she ___got ___a ___grip and managed to focus.

危机发生时，是经理告诉大家要冷静下来，按照应急计划行事。

When the crisis hit, it was the manager who told everyone to ___get ___a ___grip and follow the emergency plan.