I'm sorry you are struggling with this. I do have some sense of what you're talking about here. I'm an old man now. Plus I haven't been gainfully employed for... oh... it must be going on 15 years or so (memory fails me.) However throughout my life, both while in school & during my working years, anxieties of various kinds were things I struggled with. And now, even though I'm officially retired & living a pretty-much comfortable life, my body still reacts to any potentially stressful situation the way it did all those years ago when I was in school or working. I think after so many years, it simply doesn't know how to function any other way. Perhaps what you are experiencing is similar?

Unfortunately, I don't know as I have any particularly creative solutions to offer you. In my case, I've become a pretty solitary person. And I strive to control my immediate environment to the extent possible. I listen to soft, quiet music. I avoid violent TV programs or movies. I don't play video games. (I'm also not on Facebook or other kinds of social media.) I do drink black tea. So I get some caffeine that way. But otherwise I avoid caffeine as well. I think there are a lot of things we can do to manage our day-to-day environments. And then, beyond that, there are such things as journaling and meditation along with some types of hobbies (I'm a home bread baker) that can help. Here are links to 7 articles, from PsychCentral's archives that discuss the use of journaling & meditation to manage anxiety plus one that discusses the practice of yoga to relieve anxiety:

The Health Benefits of Journaling

4 Journaling Exercises to Help You Manage Your Emotions

Journaling to Help Reduce Stress and Anxiety | Happily Imperfect

How Meditation Helps Anxiety

3 Practices to Calm An Anxious Mind

https://psychcentral.com/blog/using-...o-reclaim-joy/

https://psychcentral.com/blog/5-ways...dium=popular17

https://psychcentral.com/blog/how-to...y-for-anxiety/

My best wishes to you...