I find that when I am filled with anxiety, my thoughts are usually projecting into the future. I am constantly playing out possible scenarios that have not happened and may never happen. It helps me to practice just staying the present. I do what I have to do today. Today is all I have anyway. I also find that putting my hand on my stomach (usually sitting down) and breathing in through my nose and out through my mouth, paying attention to just breathing is also a way to calm myself down. I am in therapy, have long COVID (3 years now) in an online grad school program and a recovering alcoholic of 7 years. I also take propanolol and it does ease that fight/flight reaction that raises my cortisol. Those are just some suggestions. Breathing and staying in the present can really help. Also, remember that today is it. The past is just a memory and the future is not here yet (at least that we know about in this dimension of space time) 🙂

Check out SMART Recovery, Recovery Dharma, and other free and online resources. Maybe using a free app like Insight Timer can help (meditation, breath guidance, etc.) It may take awhile to find a good fit for you. Any kind of exercise that you like can be helpful.