I suffer similar problems.

The only thing that helps me is if I can be with someone who knows I suffer from this problem. With their help I can often manage better. Having someone in the moment who knows I am struggling and is on my side is important.

The drawbacks to this are plain. First, it's not always easy to recruit someone like this. It is a taxing position. Plus, they have to be emotionally close to you. Second, it's not always possible for them to shepherd you though. Being left alone is often extremely problematic for me. In addition, many (maybe most) situations you won't have that person at all.

I suppose another thing that has been generally helpful is being more open with people I will be with about my anxiety problems. Getting people on board to help is often times worth the wounds to my pride.