Get lost in something for a few hours. Go to the movies or something.
It may sound stupid, but I used a lot of YouTube videos that had calming sounds and shit like that.
Get some headphones, put on an anxiety treatment video thing, get lost in it. Another thing I did was ask my wife to just talk, these women are good at talking, and if you let them know you’re dealing with some shit, they’ll catch on and do what’s needed.
You can even be super honest in the moment, I remember telling my wife to change subjects because the current one was stupid and boring. You can’t pull that shit in a normal conversation, but she’ll understand in that moment.