try vagus nerve stimulation yoga. kegel with diaphragmatic breathing whenever you get anxious. and limit cortisol inducing food/drink. coffee/tea/meat. sweets are okay if they make your cortisol lower but moderation is key. also eat all meals of the day. and listen to gamma waves music at work. and sleep in a room with open shades so you wake up at sunlight.

these steps will ensure your body actively tries to be in the parasympathetic instead of sympathetic. side effects.. bladder and bowel might become a little bit overactive but that is okay as you r strengthening the pelvic floor.

also replace coffee with decaf if possible or the one with chicory and milk to reduce caffeine but still give you the taste.