@WahFo I was always told to try the 3-3-3 method (or the 5-4-3-2-1 method which is similar). You focus on 3 things you can see, 3 things you can hear, and 3 things you can touch.

This has never worked for me. However, what does work to ground me is a very strong mint (I always keep them with me), or a strong scent, like vicks vapour rub. Or dunking my head in cold water. It gives my brain something else to instantly focus on, instead of the anxiety.