I know this is going to sound weird, but it works for me when I am agitated and have anxiety. I love essential oils. Get some Lavender essential oil and put one drop on a tissue, put the tissue to your nose and breath it in deeply and hold it for a second and then let it out. Do this a few times. When I am going thru some difficult times I carry this tissue in my pocket and when I need to I go in the bathroom stall and do this. It will relax you.

When I am agitated I also have trouble with sounds, they take over and I obsess over them and the agitation grows. It sucks.