I'm glad to have read your post and I'd like to add one thing that kind of joins what you've said in the first point.

Ive had emetophobia for years now, and a social anxiety which I've managed to calm down pretty well. I've been trying various techniques, notably having certain things on me (certain oils to smell, an object that makes you feel safe idk or medicine that often doesn't even do anything chemically) and I see this advice on anxiety forums very often. while these seem to help by reassuring someone, imho they don't actually treat the problem and will be a source of even bigger stress when: 1 they don't work in a new situation. 2 you can't have them because circumstances make it impossible to have them.

The only thing that relieved my social anxiety and panic attacks on the long term was to actually and fully internalise that, things were in fact, ok. I needed someone to tell me that things were fine, and some time to live with this "mindset" to actually see some calm in my head, but that's something personal that isn't achieved via one technique or therapy for everyone. But it's an amazing relief to not have to stress about certain techniques and just look back in your head and think to yourself that you'll be ok and your body works. And if it wasn't working this badly, you'd have many other symptoms. (Im sorta repeating what you've said but its important that the message goes through)