A lot of the things you mentioned resonated with me, as I've had crippling problems with anxiety and paranoia in the past. Thankfully right now I'm on medications that seem to be working and I have improved … I hope it will stay that way.

As far as coping strategies, one thing I used to do was tell myself little stories or make up scenarios that helped me feel more peaceful in a stressful situation. Or I would listen to music or podcasts during the times I had to be out and about, like grocery shopping. It helped drown out some of the craziness in my head. Or wearing sunglasses. For some reason that helped me feel a wall of separation from the world and I felt more secure.