Staying present. Like fully focusing on a task like brushing my teeth, cooking, cleaning, etc. I just completely empty my mind and focus only on the act of doing that task. The sound, how things feel, my movements. I meditated ALOT before I was able to really understand what being present means. It helps a lot with minor things that cause me anxiety. Otherwise, deep breathing is something I try when I’m near panic…which is a hit or miss depending on how quickly my mind is racing.

This probably isn't for everyone but I found that journaling helps me. I just type whatever is bothering me and whatever else comes to mind. After a really bad weekend about a month ago, I finally started doing some research because I couldn't stand how I was feeling anymore and journaling came up so I gave it a shot. The first few days I wrote a lot, but as the week went on and I guess I got out what I needed to, I felt better and now I am down to just a short paragraph a day.

These are of limited effectiveness for me, but controlled deep breathing helps, as well as hot baths. As far as social situations alcohol unfortunately, or fortunately depending on the person i guess haha

controlled breathing. find a pattern that's comfortable. app for that free https://play.google.com/store/apps/details?id=awesomelabs.awesomebreathing.app

Staying busy. Hydroxyzine 25mg for rough days, about 1 in 4 days currently. buspirone(2.5mg/day), CBD/THC, tryptophan

hypnosis/breathing/relaxation vids https://yourbrainisalwayslistening.com/book-order/bonus/audio-meditation/