If it helps, what I do for myself is close my eyes, take a deep breath and imagine that all the worries, all the panic, all the things that are creating chaos for me, are tangible things in front of me.
I then take another deep breath, physically take a step back as if I'm stepping away from these things.
Breath deeply and slowly, notice that there is now a space between these issues and myself and give myself a few seconds of not having to deal with any of it.
Once I've done that, I look to see if there is one thing that I can deal with right now. If not, can I do something physical like tidy my desk? Just something that distracts me. The more I do this, the more I find it's easier to cope with whats happening.
I don't know if that could help you, there are plenty of other ways, you may have a few techniques of your own. That is just the way I've managed to deal.
I know it feels like that. I tend to think of it as a little monster stirring up trouble and making me think it's a lot bigger and nastier than it actually is. It requires regular beating back, little and often to keep it in line. Sometimes it can seem overwhelming. That's where your at right now. You just need to find the ways that help you get your monster back under control.
Little things, as often as you can do them, even if it's just a few seconds here and there. It can make a lot of difference.
