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If you live near a forest, hiking trails, or a lake, try to get out there. Whenever I go I try to stay away from people and use all my senses to “reset”. Nature itself helps with anxiety, and so does the release of endorphins from physical movement.

You'd probably be better off spending time in nature than at a support group. Long walks in the woods clear my mind up pretty well. You might also consider making it a daily routine to journal twice a day. Once in the morning to set goals geared at healing your anxiety, and again at night to evaluate your day.

Another thing that definitely works for anxiety is kava kava. It's natural, non addictive, and it doesn't intoxicate you like benzos do. Fairly cheap too if you make it at home.

If we're talking about a biological reaction like a ptsd, panic attack, or somethung else akin to it that is more than a mental spiral, I would strongly suggest investigating Psilocybin ("Shrooms Maaan"). Clinical studies under controlled environments and supervision from trained professionals have allowed for people to address trauma that triggers (proper use of the word) an attack.

I can't say I know the technicalities of the explanation, but the alkaloids aide in the brains ability to develop new connections between neurons, which can build an "easy out" from an event occuring. This is possible because the trauma event has (again, not technically literate on the semantics) hardwired a instictive adrenaline dump into the body, akin to a reflex reaction to an object flying at your face.

Do not take my word for truth, and if possible consult a doctor on this, and DO NOT SELF MEDICATE, as the chemical is the tool, not the solution. A guided trip, tailored specifically to your trauma, can (again, not an expert here) reassociate your strongest triggers away from an adrenaline dump.

guided meditation -> self meditation.
Progressive relaxation 2X daily, until you have mastery.
Confront, recognize, and do not practice avoidance.

Do not use "distraction" techniques, or any method that hurts you, even momentarily. All this does is creates a negative reinforcement of the event.

Visualization and weed out negative thoughts.

IF you can control your breathing, you can control your bodies reactions. It is your body to control. It is your mind to control.

If you need medication, base it on the event. There are some OTC products you can try, before jumping onto the prescription train. You have to use them as tools to beat the anxiety, and not a prophylactic to protect you from it. You have to wean off, once you have the confidence.

OTC:

5-HTP + GABA, (Do not take extremely high does, please read about it). It can have the same effect as overdosing on prescription anti-anxiety meds. (This also is a good indication that it may work).

Magnesium and CBD can help to balance your mood chemicals. CBD is not marijuana, and doesn't get you high. It is a very complex group of chemicals that have been ignored by science for ever.

If the issue is only once in a while, try Benadryl. (It has the opposite effect on some, so try it alone first)

Diet + Exercise + Omega oils are a must. I agree with the other posters about outdoor exercise, it gets you back in touch with your ability to "rule over an environment".

Prescriptions:

Personally, I would try to stay away from SSRI/SNRI's, they are tricky to get on, and harder to get off. These are a last resort (aka: debilitating anxiety)

Benzodiazepines: If the event lasts a long time (+4 hours), use low doses of ativan, it has a much longer half life than xanax. It is harder and harder to get these drugs, because stupid abusers.

Sometimes anxiety goes hand in hand with fight or flight response. Taking martial art, krav maga (I know it is Israeli, whatever) , or MMA classes can impart confidence and condition the mind to 'fight' (confront).

Good luck!

I like a bit of Xanax from time to time, just a 1/4 to take the edge off. Otherwise, a long hot shower and a nap.

Get a dog, not mini dog, Labrador Golden retriever, take them out twice a day once walk your neighborhood once, go to parks the second. Your metal health will get better.

What’s your alcohol and marijuana consumption? If it is zero, do a thorough check of your nutrition.

Used to live around the Great Lakes...try to get enough sunlight if you're in a northern climate. Seasonal depression sucks.

Nature helped me more than any interaction with people, for what its worth. If you're able to wander out away from anybody, you'll find that place the most relaxing.

https://www.nlp-techniques.org/what-is-nlp/fast-phobia-cure/

This, if you can find a skilled practitioner in your area.

Make sure you are giving the wife Vitamin D at least once a week. Dicking down your woman is a great way to manage stress and reduce anxiety. Get a doctor's note prescribing routine pussy. My Wife has severe anxiety and her Doc literally prescribed more dick in her weekly diet.
He is a wise man and my favorite physician of all time.

First and most importantly, monitor your alcohol intake carefully. If it increases even little bit, stop altogether for 6 months and run the experiment again.

Second, daily cardiovascular exercise. Walk outside for 30minutes using your feet. Hit the gym, bike/eliptical/treadmill. Work your way up to 30+ minutes. There is no substitute for this, especially not

Medications. Do not take:
- Benzodiazepines
- SSRIs
- SNRIs
- I fucking mean it OP, these medications are absolute poison

Off label meds that I have found useful:
- Low dose beta blocker
- Vistaril

If I had followed this advice, I would have saved a good 10 years of my life from alcohol addiction. Meditation helped me. Eventually I learned to take myself much less seriously and accept it when it comes. Leaning into it deflates it altogether. At this point I consider myself fully rehabilitated.

Support groups and medication are merely delaying tactics.

At some point you will have to learn to put such thoughts out of your mind.

Spend some time shooting down range,the smell of cordite does wonders for the soul.

Back in ny junior and senior years of high school I would throw up every day, or at least feel like throwing up. More often than not, I did.

Went to the doc, had the SAD.

Severe Anxiety Disorder. She gave me some light anxiety medicine to help me out, eventually got to a point where I didn't need them. Haven't had that sick feeling since. Nope. Now I bottle everything up and burn myself out in the gym.

Holy shit! All those recommending drugs should be put on the godless commie list and ignored.

Wtf. Drugs are the cause of the insanity in the world, not the fix.

Chew gum. I've been prescribed Paxil, Lexapro, Clonezapam, Relaxation response (book) and more. Alcohol/weed work but alcohol can cause hangxiety the next day.
I've found chewing gum works. Supposedly, when you chew gum your brain thinks it's eating. In caveman days, when they were eating it usually meant they weren't around any life threatening danger. So now, when you're 'eating' your brain still thinks there is no danger, hence no anxiety.
You can also do the 5 senses trick: focus on 1 thing you see, 1 you hear, 1 you smell, 1 you touch, 1 you taste. If you do that usually that changes your focus just enough to relieve some anxiety.

Lift heavy weights.

I know it sounds like the same answer for so many things, but you can't be anxious if your body has no energy to be anxious.

Maye a .22 pellet gun, or bigger.
Maybe a short sword. Rough Ryder Combat Sword less than $50.
Better, both.
Get some targets and destroy them
Focus on steadying your aim, control yourself, slowly gently pull the trigger.
Water filled milk jug,maybe some vegetation that needs cleared, focus on your grip and swing technique, slice it down.

Meditative focus, controlling breathing, and then you destroy your target FTW. Feels like therapy to me, man.

Valerian root works well for me, for meetings, parties ect. Microdosing shrooms helps treat underlying depression.

Cold plunge. More dopamine than a nose of coke. Lasts the whole day. Just start with cold tap water in your tub.

You have demons so you consult even more for what exactly?
Spiritually you are pissing up a rope with that budda shit.

Therapy? The Rapey is absolute bullshit. What you need is a dose of reality... I suggest 14 grams of dried psilocybin mushrooms and a semi-darkened room with subdued lighting and music. When you start to come down, presence will hit you with such force you will want to hide from yourself and the REAL is so sharp it will cut you. *WARNING Do NOT do this thing with other people and make SURE you have everything you might want/need before your trip as you do NOT want to go out in public while tripping.
edit: If you can't find mushrooms, you can try mescaline but it's a bit meaner to the psyche.