Exercise is useful, either as a proper regular routine or even a few minutes of walking as a way to break up tasks. I myself make a point of eating lunch a few blocks away from work partially to have an excuse to spend some time walking. It barely qualifies as exercise, but it helps.
Medication should not be your first resort, or even your second or third. There are good reasons to take it, but it's sort of like Godzilla. If you want to call Godzilla for help, it's because the alternative to having Tokyo getting wrecked is THAT bad. Save it for chronic and severe problems.
One trick I've used before was intentionally getting songs stuck in my head. Stupid as it feels to say, appropriately chipper music can do a bit of good. Preferably something short or repetitive, so that it can keep on looping even when you're note conscious of it. I've had luck using the Intermezzo tune from Dragon Quest, even though I don't actually like that series.
Last, is like to encourage thinking about the present. It might seem like a good idea to contextualize what you're doing, but I've found that thinking about past preparations mostly fills one with doubts and regrets, while thinking about the future at stake creates nervous tension and dread. Focusing on the immediate present doesn't necessarily help in of itself, but does prevent other less desirable circumstances from occurring.
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