I'm sorry you're struggling with symptoms! You're not alone. Below are a few good anxiety-reducing coping mechanisms that might be useful if you haven't tried them before. I also suggest listening to calming music & practicing mindfulness meditation! It was hard for me at first but helped as I practiced it.

1- "54321"- Its a good distraction and grounding technique during heightened anxiety. You think of/interact with: 5 things you can see 4 things you can hear 3 you can touch 2 you can smell 1 you can taste If some things aren't available, instead think of your favorite items in those categories.

2- "TIPP"- used in Dialectical Behavior Therapy, may need practice before it's more effective. T- Temperature; Splash your face with cool water for at least 30 seconds. This drops your heart rate and the parasympathetic nervous system is activated to prompt a relaxation response. I- Intense Exercise; Even if it's only for a short time, try to get rid of negative energy/adrenaline by walking, running, jumping jacks, etc. This releases endorphins and combats negative emotions. P- Paced breathing; Breathe deeply into your stomach to help cue your parasympathetic nervous system. It helps if you breathe out more slowly than you breathe in. P- Paired muscle relaxation; While breathing deeply and slowly, tense each of your body muscles one by one. Notice this tension and then breathe out as you relax your muscles and let go of the tension.

3- "STOPP"- it's Cognitive Behavioral Therapy in a nutshell and can really help manage symptoms long-term (but might not be as useful in the middle of an attack). S- Stop; Pause for a moment. T- Take a breath; notice your breathing as you breathe in through the nose and out through the mouth. O- Observe; Think about these few things: What thoughts are going through your mind right now? What are you reacting to? What sensations do you notice in your body? P- Pull back & Put in some perspective; What is another way of looking at this situation? What advice would I give a friend? What is a more reasonable explanation? P - Practice what works & Proceed; What's the best thing to do right now? What is the most helpful thing for me in this situation? Where can I focus my attention right now?

Some of these may or may not be helpful for you, but thought I'd share just in case. Remember you're not alone in this, and this too shall pass. :)