Anxiety is not a problem itself but how we react to it. This technique is widely used in CBT to make that space between stimulus and response.

Anxiety Relief Rituals & Tracker for Women

Stop Technique

1. S: Stop. Put on hold whatever you're doing.
2. T: Take a few deep breaths to bring yourself into the present moment.
3. O: Observe. Notice what is happening inside and outside of you. Where are you? How do you feel? What are you doing?
4. P: Proceed with whatever you were doing. Or stop it if you feel like it. Whatever you choose, do it mindfully.

It's a proven way to stop panicking and give yourself a sense of control over the situation.