Why don't you take your xanax ? It will certainly help the nervousness and the adrenaline pumping. I understand you feel bad; I would suggest a walk or do something fun if you don't want to take the medicine. I can relate to how you are feeling, and just know that it will pass - these are only feelings. I hope you feel better, and try to do something to distract yourself and not dwell on this feeling. We all feel this way at times.

thank you sugar for encourgement

You are so welcome - are you feeling better ? I sure hope so !!

I agree with sugar
taking your xanax when your feeling awfull is for the best, i also think strenous activity helps, walking, chopping wood, the gym anything, it really helps, also staying in the here and now, mentally clap your hands and tell it to stop and make yourself pay attention to all detail going on around you, focusing on that instead of anxiety, takes practice but does help.
Distraction techniues help too, avoid caffine too.
Im sorry your not feeling well and hope things get better soon, i know how it feels.
zdo you have any majour stressors or isuess going on right now?, this could be your culprit, dealing with our stressors in a posotive manner helps to cut down on the anxiety.
Feel better soon.
hugs!.