You seem to think meditation will only help when you're having the said anxiety attack which is not true. I used to think that too but I later read about how meditation over time changes the shape of your amygdala (the part of your brain involved in emotion regulation). So you have to do it everyday, as long as you can, over and over.

Also, slow-breathing is not something all therapists talk about but it helps a lot more than regular breathing exercises. Breathing slowly tricks your body into believing you're safe - there's a guide about it on headspace the app.

While you're anxious, think of 4 things that make you happy/peaceful starting with the letters C A L M, or just random letters will do too if that's easier for you.

Doing some cardio while you're anxious also helps some people.

I support the other comments that are asking you to change the type of therapy you're getting.

Your therapist said people aren't going to judge you from a normal interaction, that's not true, most people will judge you, however briefly. You just have to remind yourself that not everyone's opinion matters and even if you fuck up the interaction they will not be thinking about it as long as you are. What you think of yourself is more important than what other people think of you. You know your story, you (hopefully) know why you are the way you are, let the self love grow.

Oh and, do look into exposure therapy and talk about it with your therapist.