For me, this triggered a very strong "fight or flight" reaction. And, when you are in that state -- when I am -- there is simply no access to higher-level cogni

For me, this triggered a very strong "fight or flight" reaction. And, when you are in that state -- when I am -- there is simply no access to higher-level cognitive functions and memory. They are simply "not there" An exercise that can help when anxiety like this hits is practicing some mindfulness. Instead of sitting there in a loop thinking about how terrible the thing causing your anxiety is and how you just want it to go away, try to observe the feelings of anxiety like you're a scientist studying it instead. Where in the body are the sensations located, what kind of sensations are they, etc. Really try to focus on the sensations of anxiety as opposed to what is triggering it. The goal isn't to fix the anxiety or make it go away, just observe it and let it pass on its own. Practicing a body scan meditation daily would likely help you prepare for your next bout of anxiety (try this one https://youtu.be/_DTmGtznab4 https://youtu.be/_DTmGtznab4). Do this enough times and hopefully that pattern that is triggering your anxiety won't have as much of a hold on you. I've heard CBT for anxiety is also useful, though haven't tried it myself. Good luck!