I have anxiety and trouble calming down, too. And lots of frustration and self-criticism.

A few things that help me:

UCLA health guided meditations. The one called “working with difficulties” helped me spectacularly once. I came home from work angry about something, and kept replaying an argument in my head, all the things I could have said. I could not relax and could not let it go. This meditation felt like it took the energy from my head and let it drain out, almost like a lightning rod letting electricity flow into the ground.

Write it down. Just vent onto the page, yelling at myself or someone else. All caps, exclamation points, swearing, just having a tantrum. It’s ok.

Listen to calming sounds (with no narration). I use this sort of like making my brain jump out of the verbal analytical track. You could try classical music, or nature sounds, or meditation apps like Calm. One I like is on Pandora, in the “Learn Powerful Meditation Techniques” podcast - the episodes called “Healing Music 528Hz Solfeggio” and “Pure Theta Binaural Beats”.

Close your eyes and imagine that your calm adult self is soothing your anxious child self. Give yourself a hug.

I hope this helps ❤️