For me it often depends on where I am but also if someone is with me, like family and friends that know about my anxiety. 1. Take 10 deep breaths, in through my nose and out through my mouth. 2. Walk outside and get fresh air, maybe walk around the block. 3. A focus exercise where: I find 3 things in my immediate surroundings that are Blue, then 3 things that are Red. This has been an amazing exercise for me to the point that my husband has helped me use it when I start to disassociate. He will ask me: "Tell me something that is red...that's great! Now tell me something that's blue..." and he'll keep going until I do it on my own.