Parents want to talk and my anxiety is through the roof

So my dad calls me and says me, you and your step mom need to sit down and talk. Those infamous words make my anxiety go through the roof. I was like okay is it anything bad and he said well no, not really. So if it isn't anything bad, I don't know why my anxiety is so bad. He said something about how we haven't talked in a long time and it's about time we did. Usually when he says this, it's because I fucked up somehow. Does anyone have any advice to calm my anxiety ? Anything would help.