is it just general anxiety? or is anxiety specifically with certain thoughts?

in dbt we practice mindfulness which is, we acknowledge the emotion, then we determine what to do. act opposite, distract, practice distress tolerance, urge surf. one of the suggestions is to give yourself time to worry. if you are anxious about something, a memory or something coming up, then say "I'm going to be anxious at 1pm" and then when 1pm comes, let yourself experience the anxiety thoughts for a set period of time like half an hour.

in my own experience, holding on to an emotion or trying to ignore it sometimes makes it worse.

other things: imagery, like can you listen to a soothing song and imagine a place that's calming?

or muscle relaxation where you tense all your muscles and let each one relax one at a time.

sometimes changing body temp - ice pack or hot bath.

i'm sorry. anxiety is tough