Use breathing to manage in-the-moment anxiety
For this technique, try to find a quiet place where you can get comfortable and won't be disturbed. Don't worry if you have trouble keeping up with the audio. If this is the case, just go at your own pace, inhaling to a count of 4, holding to a count of 7, and exhaling to a count of 8. When you're ready, the audio will guide you through the whole thing.