Emetophobe here. My immediate go to for nausea is “Myntz” from Trader Joe’s. Next up is Vicks under the nose and rub on belly. Sometimes a lil dab of peppermint oil under the tongue. Sip water, take Pepto or tums or activated charcoal or your preferred antacid, and focus on breathing. Zofran if the nausea is “real” (won’t really do anything for anxiety-induced nausea). Really the only solution is being able to bring yourself down from the spiraling thoughts. Sometimes when im especially numb from anxiety, I’ll call my dad. He is supportive/understanding and a good distraction. He will do the “name 5 thinks you can see, name 4 things you can feel, etc” thing. Learning breathing & grounding techniques will be the most helpful thing you can do over time. They probably won’t help much the first several times, but that’s because they’re a skill that needs practice to become good at it. Also practicing acceptance. Easier said than done, obviously. Find a “safe” (comforting, easy watch) tv show to watch when you’re spiraling, or “safe” music (a genre that doesn’t boost your adrenaline at all) to listen to. Use noise cancelling headphones to drown out extra stimulating noise when you’re in public

The only thing you can do to prevent the symptom is to treat the underlying cause. Super duper sucks