@Eagle2474 Copied this from my favorite website about anxiety)
Treat anxiety with grounding skills
If you want to stop feeling spacey, or you feel yourself slipping into the spiral of anxiety, try some of these helpful anxiety management techniques:
Bring up todays newspaper on the web, notice the date. Read something fun!
Breathe slowly and steadily from your core. Imagine letting fear and worry go, evaporating along with each breath.
Trace your hands against the physical outline of your body. Experience your own presence in the world.
Call a friend and have a chat.
If you are feeling ‘stuck, change how youre positioned. Wiggle your fingers, tap your feet. Pay attention to the movement: You are in control of what your body is doing, right here and now.
Eat or drink something. Is it hot, or cold? Sweet, or sour?
Meditate, if thats OK for you. Otherwise use distractions like television or music to help settle down.
Use your voice. Say your name or pick up a book and read the first paragraph you find out loud.
Look at yourself in the mirror. Smile, even if thats the last thing you feel like! How does that feel? What can you see? (If negative thoughts come to mind, write them down to look at later but let them go for now. Youre anxious enough as it is.)
Write out whats going on. Keep writing until you start to notice it makes a difference, lets some of the things youre anxious about out.
Take a shower/bath. Notice the sensations of the water.
Write somebody you care about an email.
Imagine yourself in a familiar, comfortable place. Feel the safety. Know it.
Take a look outside. Count the number of trees and street signs.
Exercise. Jump up and down on the spot. Try some gentle yoga, or ride a bike.
Hold onto something comforting. Maybe a blanket or an old stuffed toy.
Laugh. Even if thats hard. Just the act of laughing about something, anything can break that spinning out of control feeling.
When youre not too stressed, make a list of the things that provoke your anxiety. Take it to your therapist and ask them to help you find ways to desensitize you to some of those things. Then those triggers wont be quite so powerful, and your anxiety coping skills will work better.
If you get PTSD flashbacks, when youre feeling OK, make a list of the furniture in your home and what room its in. Give the list to a friend you can call to help you focus on whats now and safe.
List 5 really positive things in your life. Put the list where youll see it and remember that theres more to the world than just panic and fear.
Think about the last week. Was there a day you didnt have so much anxiety? Remember how it felt to be less anxious than you are right now. What was different? What can change?