Lady Jaye! I know exactly how that feels - at least for this particular ENFP.
I used to have trouble with true chronic anxiety including social anxiety and OCD tendencies in my teens to early 20s, I think it was all the hormones of youth + ENFP super Fi overload which didn't equip me well for my life at the time. It didn't help that I would hold things in and try to handle everything myself (this was a learned coping mechanism/handicap as I didn't feel I had external supports) - it merely masked the anxiety (
sometimes) and prolonged the anxiety phase of my life. So I'm glad you at least feel comfortable reaching out and sharing how you feel.
In my case, there was also shame associated with the anxiety which fed into more anxiety which is already fundamentally
fear, because it was related to feeling like my environment was hostile (yes, I understand that feeling!) and that I did not
deserve to be treated well and was unable to to really do anything about it and live my life the way that I wanted to.
Generally these days, older and wiser, I'm not as anxious as a person, but I am! In fact I'm an enneagram wing 6 meaning I'm 'vigilant' and on the look out constantly for danger etc.
While I'm generally even-keeled, certain things can
really set off my anxiety, like the combination of my parents' visit and my neighbor who started pounding on my wall while they were here.
Everything becomes a full-blown worst case scenario, in each ending I always end up making the situation worse and escalating it into major FAIL. It gets really crazy and a small part of me knows I'm being ridiculous but the fear and anxiety control me and I focus on the worst case scenario. I get stuck in the loop Amargith mentioned. And the situation itself (if specific that is setting me off) is waaaaaaay overblown in significance or direness.
The only things I've found that have helped me is to directly take control of my situation and confront the person/situation that is causing me anxiety, to talk to reasonable people whom I trust who can talk me off the ledge and put things in perspective, and to just hang out with confident self-sufficient people who I know can handle their own problems whose company I enjoy and their presence and "acting normal" for a while can calm me.
Leaving the house, doing a distracting acivity, getting a change of scene, for me this only if anything temporarily lessens the anxiety a bit but doesn't cure it. When I'm anxious, I get very distracted and am preoccupied by anxiety, so in some ways, I just go through my day in a dream and go through the motions of not being anxious. It's not helpful. I've also tried working out - when coupled with the loss of appetite that can happen with great anxiety - it's an awesome way to crash diet (this is sarcasm) but doesn't help with the anxiety, it just literally tires me out until I don't have the energy to be as anxious.
I think going someplace calm and expansive, like a state park could help put things into perspective. But again, for me, it's usually being around other people and asking them for their POV that helps me the most.
Being around uplifting/calming people who are NOT anxious themselves and doing something that they enjoy (and that I normally would enjoy if not anxious) is the
most helpful activity other than directly confronting the source of anxiety for me.