Anxiety is a feeling that can lead to an emotional (physical response) of panic. Without deviating too much, it's worth noting that although feelings and emotions are very much related, they are not quite the same thing. (However, the words are often used interchangeably to mean the same):
Emotions are physical, instinctive, and automatic responses to stimuli. They are primal within us and universal.
Feelings are the 'subjective' experiences and interpretations of those emotions. They are shaped by our individual thoughts, beliefs, and personal experiences.
Anxiety can stem from many different places, such as past trauma, for example. However, often anxiety can be generated simply by what we are thinking (cognitively). If the latter is the case, below are some steps you can take to help process anxiety:
Feelingly:
(Note: an adverb used correctly, although some would say 'Emotionally')
Acknowledge what you are feeling (the anxiety, fear, worry, panic, dread ...).
Write it down or tell somebody: use "I feel ..." statements.
Focus on what you are feeling. Sit with your experience, not what you are worried about.
Cognitively:
Identify your process and challenge it... What are the 'What if ...' statements running around your head, the likely origin of the anxiety. Break these down into statements. Often these thoughts are happening very quickly (automatically), like we change gears in a car, we are not always aware of doing it.
Consider answering the following: What's the evidence that leaves me thinking this? How likely is it to happen? Has it happened before?
Validate the thought(s) as if it /they were a truth, i.e. "Ok, there is a possibility 'xyz' might happen" ... Sometimes our worst fears can be realised. This is ok. Life is not meant to be a picnic. Where there is light, there is dark.
If the possibly above were to become true, decide what you would do. First tell yourself "Whatever happens, I will deal with it". What other action will you take? Every time those anxious thoughts come back, remind yourself what you will do, write this down too.
Sometimes it is better to manage the risk, not the event. What can you do to minimise the risk of xyz?
Focus on the here and now (present moment) and ask "What steps can I take right now?" Otherwise, "What's important today?".
Remember, anxiety is our built-in mechanism to protect ourselves, it is not wrong. However, we can start fighting our anxiety or sometimes do nothing about it, which can lead to further anxiety and even panic, or can bring our mood down (depression). We can even become anxious about being anxious and enter a vicious cycle. Working through our thoughts and feelings in therapy can be a sure way to process them in a healthy way. With some work, you can learn the tools to do this, understand yourself more, and ways to cope better with your experience.