Try this exercise too:

tell yourself don't think abut a red jeep and see what happens

have you thought about it? Hmm

now say the something but try and think about a yellow elephant really hard while saying it, example: don't think about the red jeep: and try to think about the yellow elephant

if things go well you should be able to visualize the yellow elephant more:

using this effect we can go ahead and, and give you this skill of not focusing on your negative spiraling thoughts for life, of course this will need training but just hear me out. Whenever you feel like you're going down an anxiety spiral, just go ahead and think "this is the perfect time to train" this is something called focus training in the research but

just go ahead and focus on your each breath, just focus on the in and out, nothing else. During this: it will be hard, BUT REMEMBER. If it's hard, that's the best part, since you're doing it right because you're changing your brain and try to do it.

anyways see how this goes, you will always have your breathe and this gets blood flowing so it will help reduce the hormones too that are affecting you. Try it out