I too have fmq anxiety. Here are some things that help me.
I actually draw out my entire quilt top fmq design. I use rolls of Golden Threads quilting paper (very thin, vellum paper). Vellum Quilting Paper 20yd Roll
2340 - 12" wide
2350 - 18" wide
2360 - 24" wide (Works great for tracing a pattern onto your quilt, without having to place a mark on the quilt. Tears away cleanly without pulling stitches.) You can actually sew on top of this paper.
You can get it lots of places, even Amazon carries it.
I tell myself....I am only quilting a 6 inch square. When I do that, even if it is what I think is challenging, I figure, I can do 6 inches. 6 inches isn't all that hard.
Lastly, I make an 18 inch block, sandwiched just like I will be quilting, then I either mark my design on the fabric, or pin the Golden Threads Vellum paper with the design already on it to the sample. Then, I quilt it. This almost always points out areas I need to reconsider, or it fills me with courage. Then I am ready to go.
Hope these hints help.
Alice