Buspar doesn't feel or act like a Benzo (my preference but there aint no way they're giving me a Benzo which I feel is unfair but not unreasonable) I take 30-60mg and while it's not ideal it does help.

The other thing that REALLY works is physical activity, run or a brisk walk or something to ge the pulse rate up burns that tension (mental anxious, tension too) pretty darn good, so try to figure out a way to focus on some activity take your mind off the stressful thoughts triggers and I think you may find it helps.

I'm certainly not the worst case out there but I'm not exactly the laid back sort either.

Good luck I'll be interested to hear how you make out.