Oh boy, hard to give you advice with out knowing what is happening but in the meantime we CAN give you some support for the worry and anxiety.

Here's my suggestions:

I've mentioned rubbing something in your hand - I use a much loved rock but anything will do. Find a swatch of fabric even your favourite shoe. Feeling something between my hands and fingers actually helps me.

Yoga. It doesn't matter if you know the poses - make up your own. Stretch into a position and control your breathing; say 10-20 breaths each position

Visual. Try focusing on a single object for as long as you can. Look for and at each aspect of the object even using your imagination to see the unseen

These things help me when I am having an anxiety attack Hopefully they can help you.