Hi, have you been able to get a Dr's appointment?
I have anxiety and medication does help but there are somethings that do help.
I do now and next to help me get through things. So, now I'm going to walk to the shop, next im going into the shop for bread. If needs be I can tell myself "now I'm walking to the shop? If the anxiety and intrusive thoughts start, I repeat "now I am walking to the shop, I don't need to worry about anything, I'm walking to the shop".
A lovely nurse in the psychiatric hospital helped me with talking to my anxiety. When I'm having an intrusive thought, challenge it. So I imagine that an ugly horrible troll is telling me "those people are laughing at me" I (in my head) answer it "I don't care what you're telling me, I'm not doing anything for them to laugh at me, and so what if they are, I don't care"
Rescue remedy pastels can be helpful too. And anxiety rings. On bad days I write down the positive things too, "I thought ... but actually it wasn't true/didn't happen".
I struggle because it's all in my head, when you verbalise it, or write it down, you're making that thing exist. And I find it easier to deal with something if I get it out of my head.
I know how real it all feels, it's all consuming and so hard to fight against when it's your own brain telling you these things. Break things down for yourself. Every hour at a time, it's easier to manage if you make things smaller.
And look after yourself, be kind to yourself 💐