What to do about anxiety spirals?

I grew up surrounded by narcissists and never truly felt safe anywhere because I was always searching for signs of any threat. At work, I’m having so much anxiety over every interaction. Because I’m so used to never getting love no matter how hard I try, my automatic assumption is that people hate me, talking shit about me, and are hurting me. I also have a tendency to blab or let my guard down even though I know I shouldn’t because I’m so desperate for genuine connection. My last relationship was a long term one with a narc.

Now there’s a male coworker that I suspect is narcissistic and I recently made the mistake of telling him sensitive information because he kept probing. Now it’s sending me into an anxiety spiral for the last two days.

What do you do when it hits you again? I messaged my therapist because I’m losing it. How is therapy supposed to work anyway? I’ve only had two sessions and she just makes me recount a specific triggering event.