Hi JL,
I'm sorry you are having a rough day, thanks for sharing anyhow. Getting control of your breathing can help you cope with situations like this, both in the short term and long term. I suggest you Google search "mindful breathing" or "breathing for relaxation/calming" etc. any of these iterations should bring up numerous resources on using your breath to control your mood.
I understand this sounds simplistic, but it is the closest thing to a true "silver bullet" for anxiety, agitation, and lack of focus. It also gives you an element of control in any situation and setting, where anxiety may arise. Over time, regaining control in such situations willfully, will allow you to lead a very normal, healthy life.
I would also suggest going to see a behavioural therapist or counselor. Go and get the help to understand the underlying thoughts and feelings, habits etc. that are causing the anxiety to manifest. In time, you can unwind these habits and replace them with healthier ones. Just as we "learn" negative behaviour, we can learn positive behaviours.
All the best, come back and chat anytime.
Steve
