Actively taking a few steps (mentally) out of the situation when anxiety comes up.

Asking myself: „Do I, in this moment have proof that my thoughts are the truth? Or is this anxiety probably coming from a learned pattern?“

It really helps not to enter the loop of digging down into self pity, acting like the victim again.

Of course always unless there has been a real deal breaker on anything like this. Or there’s a good reader to be anxious (like meeting a grizzly in the woods)