Hey I'll welcome you here since this is your first post...welcome to PC
Exercise and physical activity is pretty good for anxiety but you have good reason not to go out and get some exercise. Deep breathing may help. Sometimes I clean up a little bit to help get my mind off anxiety. Or just tidy up and organize a room. I'm not going to advise you to take a pill since you obviously don't want to but given everything you talked about if it was me I'd go ahead and take one. The further out of control anxiety gets, the harder it is to overcome and get it back under control.
Can you call one of those friends or chat online with them. You need 5 posts I think to be able to use the chat rooms here. Maybe writing down some thoughts would help too.
Hang in there and best wishes to you