Find a safe space you can go to if you need to collect yourself from an anxiety attack. Even if it’s just the bathroom- I find being alone helps

Deep breathing helps. I agree on a safe space/escape plan. I am also returning to the situation once you can handle it. Running for good only increases the negative feedback cycle.

Do you have any hobbies that help take your mind off anxiety? For example I really like to do Sudoku and I really like to look through old magazines.

Finding a therapist who listened more than they talked really helped me

Find a therapist that clicks with your needs, or coping mechanisms that do if talking it out isn’t your coping mechanism. Breathing exercises is a good start, but there’s so much out there that can help you reach a zen point. Like art and collectibles, or even just cleaning or reading.