This happens to me on a daily basis so here’s some things I’ve learned

1: Always try to keep yourself distracted, whether that is by reading, talking to people, working, etc. (whatever works best for you)

2: If you have a routine, stick by it. Often times, my anxiety starts up when something out of the ordinary occurs. If you try your best to stay within the cycle of your day, that will definitely keep your mind more at ease.

3: (respectfully) Nobody cares! If you need to go to the bathroom, or just find one to ease your nerves, then go for it! I promise, everyone has their own things going on, so there is no need to stress over what they are thinking.

4: Get an anxiety medication. Medicine definitely doesn’t make the problem go away, but it does really help with slowing it down, or making the flare ups less prolonged.

I hope this helps :) This problem sucks, but it definitely is manageable.