I find I get volunteered to help at various functions a lot. I guess saying no is something I find difficult to do. I am always incredibly anxious as these things get closer and even have an anxiety 'moment' immediately before they begin.

How do I manage?

I pull out a catastrophic thinking worksheet (CBT - you can find these on the internet) just prior to the event. I also let the event organizer know I am anxious - I have always had a great deal of understanding. I take along a coping tool or visualize them. I speak of things like a worry stone or something else tactile - even running my fingers down the side seam of my jeans helps or putting a free hand in my pocket. I also imagine a weight on my shoulder which is comforting to me.

I have another tool that helps...

I use beans but anything small like pennies will do. I place them first in my right hand pocket. As the worrying thoughts happen I transfer a bean to my left hand pocket. But I look for positive things and acknowledge them by returning them to my right pocket. The goal is to end up with them all back in the right hand side by the event's end.