Sweetie, don't count on your dad changing. Next time, if he starts yelling, remove yourself from the situation immediately. Make yourself cup of tea - no milk, okay? - and breathe the steam from it while it steeps. Even mint or my favorite blueberry tea, if you don't like the taste of tea. Try controlling your breathing - breathe in for a count of 5, then breathe out for a count of five (much harder), then work it up to ten-counts.

When I was a kid, I would tap my toes inside my shoes to help keep the count steady, any little thing like that can help. (It was asthma for me, not anxiety, but breathing trouble is breathing trouble in many ways.)