Anxiety is so cruel to us.

When I am anxious, I go outside and get fresh air. I've also practiced thought stopping and radical acceptance.

Thought stopping: I imagine that the bad thoughts are like kick balls in a yard. And I have my yard with a big fence around it. And I keep kicking the kick ball out of the yard. And sometimes, the ball will pop back into my yard. And then I kick it out again. And I keep doing that, kicking thought balls out of my yard until my yard is just clear green grass.

It doesn't always work but sometimes it does.

Radical acceptance: I take the thought out, examine it for what it is, and say, "Ok, I feel this way but this is not how I will always feel. I accept that I cannot control this right now."

And then I try to distract myself somehow.

My T assigned me homework of 20 minutes of deep breathing a day. That also helped. Focusing on my breath helps.

I sincerely hope you feel better.