i know i dont handle anxiety / stress well.. well i dont handle most thigns very well hehe so i know how annoying and frustrating it is to feel like maybe making some progress only to be smacked in the face ...
but i try not to fall on my dirty coping skills and try to use healthier skills as much as possible... its just i dont have many healthy ones, but the biggest one i have is the music stuff...
i dont remember if i asked you about it already or not but even if you aren't musically inclined/talented it can be fun to play around with some of the stuff sometimes... and if you spend more time with it can actualyl start making little songs and thats what i try to do...
its hard to do during high anxiety or panic attack.. but i listen to some of the songs i did before sometimes during those moments and it kind of brings me back down enough to try to do a little with the music... and if i can get ditracted with the music then it help calm me down...
i use fruity loops but there are lots of programs out there that are good for beginners or whatever...

of course you probably will have to play around with it a few times while you are feeling calm to learn the controls and stuff because it will be impossible to try to learn while you are panicking....

i will try to look for some easy online software for beginners if you want, i dont know any easy ones right off top of my head..
but here is a sample of what i mean.. i did this one while really stressed .. and im not a professional or anything so dont judge me too hard.. but its something i try to do to keep myself from hurting myself