If you find yourself having anxiety-causing thoughts, start narrating your surroundings, like objects or actions. For inspiration, try to remember the following...
S.O.B.E.R.
STOP
OBSERVE what causes the anxiety
BREATHE at least 5 deep breaths
EXPAND your senses
REACT in a calm, collected way
For the senses, follow this
-5 things you can see
-4 things you can touch
-3 things you can hear
-2 things you can smell
-1 thing you can taste
You can also carry around an object that you can play with and observe