I can't give any good advice, but I hope you feel better soon , how about a hot beverage? that always makes me feel better, lots of love and hugs 💕

just breathe. really slowly. and think of calming things or listen to some slow music. take a day off, watch some lighthearted anime or whatever you want to do, wash your face, take a shower, bake something, try a facemask (they're rlly fun I promise)

go for a walk, call someone for no reason other than to chat (this one can he a little scary), do a puzzle, clean something, take a nap, have a bath (bonus points for bubbles and bath bombs)

sew if you're into that or do something like colouring or drawing that's simple

these all help me with my anxiety

talking about how you feel and why over the phone or text to someone you trust and like is good too

You could try doing something methodical. That seems to help. Sorry that I'm no good at advice. I just have flawed coping methods. (What, being angry at every negative feeling isn't normal? Whoops.) Still, you should take it slowed down a little. Just for a bit. It'll probably help.