I finally realized that the root cause of my anxiety is speaking too much or acting too fast. I try to fill in the silence and often times have gotten into more trouble. Then I spiral back from this feeling of “what have I done”.  

I will keep my thoughts to myself from now and put a composed front to other people. Not every thought needs to be public. 

Hope this helps you in some way. If not, try to find the root cause of your anxiety and go from there.