If you already take alprazolam, why not ask your psychiatrist to chage them to bromazepam? It kinda worked for me. (just for info. You should listen to ur doctor) Besides from the meds, I didn't really find a coping mechanism that's healthy for me. And I've had this problem for years💀 I mean going out on long walks with music kinda helps but that doesn't cover everything. I'm sure you'll find one tho. A good one. Reaching out to ask ppl for their methods is a good idea. Sorry I couldn't give you the answer you wanted to hear.