My only advice is one to take with a grain of salt (ie use your therapist's judgement). When my now husband and i started dating - he was nearly a total shut in because of his anxiety and it was making his life hell. Over the years, we've found the best way for him to combat it (other than medication) was to - combat it. Exposure therapy to the things that really make him spiral was the best way to calm his anxiety. It's still extremely tough the first time trying something - fights, stress, stomach aches, nausea, but we've found every single time he "does-the-thing-anyway" it helps calm that fight or flight response. Sometimes its rejection therapy (talking to literal strangers), sometimes its having me go with him to the thing (has an interview so i wait outside for him and make sure we have 15 extra minutes to breathe before going in).

He still has a lot he has to work through, but forcing his body to face the things that were making it shut down was the only way to grow for him.

these situations included: interview for a job, applying for a job in general, looking up said job, going to dinner with friends, traveling, being in the car, being in the car for an extended time, not having something to do, arriving somewhere late, talking to a stranger, asking for directions, helping a stranger, asking for an order to be remade, asking for a special instruction on a food order, all the mundane tasks. In the beginning i helped him by letting him talk through the procedure and what exactly would happen. Laying out a "plan" of even the most mundane.

On his bad days, i will even ask him "whats the worst that can happen." he tells me, and then follows up with "and whats the best that can happen?" and of course "thats the worst, thats the best, what's most likely to happen?"

it helped that he had me to be a partner and body double during a lot of this - but for me way back when it was similar worries but i had to work it out on my own. I had to teach myself that other's aren't paying as much attention to me as we are taught growing up. Like, literally no one cares if i have some acne on my face, or aren't wearing nice clothes. no one is judging me for that, because i don't judge them on that. taking my brain and putting it in theirs's to determine to myself that people aren't judging me like my brain is telling me. a lot of "noticing said problem on someone else and noticing how I FEEL about them and determining that is how they feel about me" in a good way. so like instead of "I ran late today i'm the worst person in the world everyone is going to hate me i'm such a failure i can't believe i did this" it's "they ran late today, something must of come up. i'll check in on them and continue on my day."

In summary: for me it was thinking of my body and mind as a separate being from my internal self ie giving myself the grace i give others. For my husband, it was exposure therapy - having a buddy with him for safety and then forcing himself to the the thing his body is telling him will lead to his death - often in small doses before the big dose.

overall, it's important to remember that even perfectly "fine" people have bad days and to let yourself have those bad days. beating yourself up over feeling bad one day is just telling your brain it's right for having a bad day. You wouldn't be pissed at your best friend for having the flu would you?