hi silversprings,
sounds to me you have bad anxiety. i have a list of coping skills that my therapist gave me when my anxiety level is high.
For High Anxiety
1) physical activity
2) deep breathing
3) mindfulness box
4) guided imagery
5) progressive muscle relaxation exercises
6) diversions
7) counteracting thoughts
a. think positive
8) relaxation exercises
9) journaling
10) mindfulness
11) STOP technique