[takinola]

Writing down what you are feeling and thinking is really effective in reducing your anxiety. It does not need to be fancy or well written, just get it out of your head and unto a page.

Also helpful is developing a practice of observing yourself. Just make a mental note of what is going on. Something like "I am feeling sad", "My chest feels very tight", etc. The key here is to create some distance between yourself and these emotions.

My last recommendation is to develop acceptance. Most things lose their scariness once you accept them. Once you are fine with whatever scenario is causing you stress, it loses its sting. This can be hard to do but is extremely effective in quieting your mind.