@Exercise helps alot with anxiety and being in the moment. If you are projecting a lot you have to get some coping skills. A good cognitive Therapist will help you.

I was advised to listen to a cd that has soothing sounds,eg sound of the sea, or likewise other elements. To sit in a quiet room while listening to feel the full effect of calm. Hope this helps.

Midnight94 has some good points but they don't help me. I am like you. I struggle to perform ordinary activities. Sleep is near impossible. Lacking sleep makes living very hard.

I take time to sit and do something passive. I surrender to the paralysis.

i do breathing exercises, meditation, mindfulness, crafts, walking, water aerobics, go to the cinema anything to keep you busy.

Be careful you don't get conned by pervayors of woo. There are lots of people just waiting to sell you alternative bull sh&t. Things like acupuncture, homeopathy and hypnotherapy will do you no good.