i think talk therapy is really helpful for anxiety because anxiety usually entails spending ~a lot~ of time feeling sort of trapped inside your own mind running around to the point of panic and/or exhaustion. telling someone about your fears and worries (even tho, yeah, that can be scary) is like lifting some of the weight off your shoulders by getting it outside of your head... so even just speaking with a friend who makes you feel safe is a good start... but a professional psychologist is ideal in my humble experience, because they can also help you figure out and practice more ways to manage based on your specific needs

If you have access to therapy def get some! I have panic disorder w/agoraphobia and I have found that having songs/ a playlist that calm me down really helps, and also writing nice stuff in a notepad and reading it when I'm feeling panicky is helpful too! Also to just keep moving/talking even if you feel like you can't, and remind yourself it'll pass eventually . I am also a fan of rescue remedy which is a little herb liquid that comes in a bottle and it is just nice for a fast calm down . A lot of meds can be helpful, vistaril is low risk and easy access for many and just didn't rlly work for me. Hope this helped !

Also everyone says this and ik it gets old fast but square breathing helped me for a long time! (Inhale 4 secs, hold 4 secs, exhale 4secs , hold 4 secs)