Anxiety.

Ladies, I need yalls help.. I have anxiety very bad the smallest thing can trigger me and I go down hill. I’m embarrassed to even talk about it. I need yalls advice and ways to cope. If not I’m just ruin what’s good around me. I worry and over think an worst of all I can’t forget the past. When I start to panic I go straight to the past and overthink and it really fucks me all up.. please help