When anxiety spikes, the goal is not to force calm instantly, but to lower nervous-system intensity enough to think clearly again.
Use breath first
Try a longer exhale than inhale, such as inhaling for 4 and exhaling for 6.
Ground through the senses
Name five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste.
Add movement
A short walk, stretching, or shaking out tension can help release stress chemistry.