Don't know where you are or how old you are, but when that happens to me, one of the only things that helps is cannabis.

One thing that helps me is music or a distraction. I love color guard and dancing. Sometimes when that happens I need these activities to help me untangle the anxiety to understand what is going on, what are my emotions that are causing the anxiety and what can I do. I also color in coloring books and listen to music. The coloring is an action that allows me to temporarily disassociate to figure out what is going on mentally. I don't recommend disassociating as that can be dangerous in a lot of situations. Also, if this is a common thing I would suggest seeing a doctor and maybe a therapist as they may have some good tools too. Is there a hobby or fixation that helps you navigate life? Cooking, Writing, Reading, Movies, YouTube?