Do you have a psychiatrist? If yes, get a better one. If no, ask around for one with experience with your disorder.

I personally have found that music can be a great tool in the moment. I have put together a playlist of songs I find very calming (happy to share if you pm). I try to excuse myself from the situation or find a quiet area and play the songs. I do the 5, 4, 3, 2, 1 method and try to find something cold to touch. After I start to feel better I can either return to the situation or move on. This is only a tool good for the moment of anxiety and I would highly suggest talking to your therapist or psychiatrist about options. No shame in the medicine game.

thank u😊