Here are some coping strategies for when you need instant relief. They don't all work for everyone and they aren't the same as therapy, but they can be very helpful.
Purposely breathing so that our inhale is the same length as our exhale means our heart rate becomes coherent and we have no choice but to feel calm and grounded. Just 3 minutes three times a day can do the trick and it is best done regularly to avoid anxiety building up. There is even a free App to make sure you are doing it right.
"yes" meditation for INTENSE AND difficult emotions
HEART BELLY BREATHING FOR ANXIETY