I have a few suggestions that have greatly helped. The first one is a app I downloaded called CBM anxiety I believe. This is based on cognitive bias motification, 20 minutes at a time seems to drastically help. Second the supplement l Theanine. I take 200mg twice a day. Not all brands are made equal for the suntheanine brands are the best. Third, I know that a lot of us know Hope and Help For Your Nerves by Claire Weekes I would read it if you haven't and then download it and listen to it. I found it to be very effective listening to her read it. It is like a counseling session.