Anxious feelings.

I realize that I've been getting random bursts of anxiety that are completely unprompted and do not have like an actual reason. like I could have the best day ever and then out of nowhere my anxiety will just hit me and I will think like everyone just hates me and I did something wrong when in reality I'm just like sitting on my couch watching YouTube on my phone not doing anything.

I guess I wanted to ask if I could have some tips on managing random bursts of anxiety that are like completely unprompted. because I've kind of figured out how to relax myself when I become anxious and there's a reason because I just get to the bottom of the reason and try to rationalize it in my head

but when it's completely unprompted and spontaneous I have no idea what to do with myself. I've tried the looking around the room what I can hear see feel that kind of stuff but that doesn't really seem to help me.

when it's a more spontaneous random burst of anxiety I don't know why my mind seems to wander more because it's like I'm trying to figure out what has made me anxious and the fact that I cannot figure it out like stresses me out even harder

any tips on what I could do maybe things that might have helped someone else that I could maybe try I would be so grateful. I don't usually reach out and do this kind of thing so I hope I made sense.