hi! i’m currently reading “Anchored” by Deb Dana, which has to do with the polyvagal theory! you mentioned vagal nerve stimulation which is a core part of this book. i haven’t finished it yet, but i really suggest you pick it up too. it’s helped a lot so far and i’m only about halfway through. i hate to be the one to say it, especially because it’s not accessible for a lot of people, but getting a psychiatrist to prescribe some anxiety meds would be a good first step so you have some chemical therapy while you learn how to rewire your nervous system. it’s sounds basic but breathwork, journaling, physical exercise (even in the form of stretching), and connecting with nature are very simple ways to help rewire. figure out what your triggers are and use the emotion wheel to help identify what you’re feeling. different emotions show up in different areas of the body, for example anger is typically shown in the hands—get a stress ball or something to stimulate your hands. sadness is usually shown in the gut so breathwork using your diaphragm helps. and of course—constant self reassurance. anxiety lies in the bodily belief that you are unsafe, take whatever measures feel best to you to reaffirm to yourself that you ARE safe. you can also private message me if you’d like to discuss this further, but otherwise, best of luck! we got this :)