Rule 1: Sleep. Dumb thing to say, but you have to get enough sleep. Take melatonin, talk to your doctor, set up a nightly ritual, whatever. With day-to-day interactions, you're fighting hard enough against instinct without fighting fatigue.

Rule 2: Recognize non-options. No matter how uncomfortable it makes you, you have to make that phone call. Just type out the number, hit call, and you can panic while it rings. It's okay to prefer death to setting up a meeting with so-on, or so-forth, so you can send an e-mail if that's what you need to do, but don't confuse doing nothing with salvation.

Rule 3: Don't pretend you don't have anxiety. I know 'fake it until you make it' is a favorite phrase to throw around, and it's not entirely wrong, but if you steel yourself against something that makes you anxious with, "Don't be nervous. Don't be nervous," then 'nervous' is what's going to happen. It's okay to stumble a bit. If you can keep from fucking up less than ~50% of the time, nobody notices, or probably doesn't remember it. Your focus should be on making it through whatever that 'thing' is without literally shitting your pants, in which case, you probably did okay. Or you need to make a rapid, and slightly aromatic exit.

Rule 4: You need to learn quick, fast, and in a hurry that anxiety is a common thing. You're not broken. Your thinker box didn't ship with a defect, and there isn't a recall. If you get an email about it, your life is probably a little stranger than mine. That being said, you're just a regular dude/ette, that worries about odd things from time to time. Let's not diminish the effect it has on your day-to-day, but anxiety something you can interact with, and potentially control. I'd recommend starting this by asking people how to deal with it, like we're doing here. Just don't lose sight of what you want to get out of it.