i took a longish bus ride yesterday because I felt I was staying in too much and thought i was gonna go crazy soon if so.
full disclosure I took anti anxiety med but at this point they dont do all that much.
On the bus when I felt like I might freak out, I told myself you have taken this bus hundreds of times,you have already experienced the worst of your anxiety symptoms, nothing new will come up here, you know all the feelings by now.
I also had my phone with me so I listened to music and/or talk radio.
so after a little wave of anxiety, it was a pretty calm trip.