Anxiety ramping up

What are your tried and true methods for responding to anxiety from past trauma? Sometimes I get so scared and I think only my doctor can help me. And if I can’t talk to him or I don’t have an appointment, I get really scared which leads me to act out or make bad choices. I not great at self soothing and calming myself down. I do tap and find that really helpful. What do you do? It’s just this free floating fear that I have and have trouble getting past it.