@meowcat1216 Heya. I don't know if I have found a concrete way to deal with it, it depends on how big the situation but I often find the thing that helps the most is clicking my fingers sometimes during an episode.
But the thing that helps me the most is, I get anxious during crowds and going to meals with people I don't know. Like next weekend my partners family are having a birthday meal. There's only about 3 people out of 12 ish that I know. One is apparently really loud so not looking forward to that.
I get anxious finding places to park and knowing where the toilets are. As I have crohns I want to make sure I know where the bathroom is.
So once we are in the pub and know where everything is that's one less anxiety.
To help me I often think of something coming up after that I'm excited about. So I love to game and I have a gaming event the week after, so I will concentrate on that and think after this I can relax and look forward to it.
The other thing I think about is how much I hate the dentist. I'm terrified of it. So I'd think I'd rather be here at this meal than the dentist 🤣.
It works a little for me as it calms me down. Often breathing exercises help too. Everyone will have their own ways of dealing with situations
I find clicker fidgets to help too 🌷