everyone always tells us to breathe. that's a good one, but what about when we're so caught short that we can't actually breathe deeply yet. we're in the shit. stuck, frozen, paralyzed. these are a few somewhat oddball approaches that have worked to actually slice through anxiety in a way that leads me back to breath and movement.
my best recommendation is to have a stupid video or picture on hand as an emergency panic button. something that will make you laugh out loud no matter what is going on. something about hard laughter is a fail-safe shake-free from spiraling anxiety/panic. it works really, really well.
surprisingly effective. I've heard about it, but it's always sounded kinda half-assed in the face of real anxiety. but I discovered there's a lavender mist spray that I get from whole foods that works like a charm. or add a few drops of your favorite essential oil to a glass spray bottle with water.
if my anxiety is linked to someone else's life, using sage and clearing myself of their hooks and ties resets my center. even just the power of calling myself back in and letting go of other people's crap is enough to cut through layers of anxiety.
a few other tricks include Rescue Remedy (you can also buy it at Whole Foods), a shower, and of course breathing and movement once you can get to that phase. calling a friend can also work. remember that you're not alone, anxiety is normal and strikes all the time. even just having a few go-to tricks up your sleeve can help keep it at bay in the first place.