Two of the best things I’ve ever learned how to do for anxiety management:
1) telling myself “yes, you CAN breathe. Yes, you can. Feel it.” and focusing on the various mechanisms involved in taking a breath. Inhale, exhale, repeat.
2) If that fails and a panic attack is happening, say directions to a random place *out loud* and be specific. How to get to the gym: left out of the neighborhood. Merge east bound on X street. Take the 3rd left going north on X street. Turn right going west on X street. Turn right, then immediate left. Right when you get to X business. Right into the gym parking lot.
Within seconds the attack stops. The directions engages the logic and memory part of my brain makes the emotional part of my brain shut down, Saying them out loud controls my breathing.
Just my $0.02, hopefully it helps someone else.