Hi Svea,
I feel for you after reading your post. I know exactly how you feel - I have generalised anxiety disorder and I tend to focus a lot on health problems, so COVID19 is a living nightmare for people like us.
Talking with the Beyond Blue support line is a great idea, or even their online chat. I've used it multiple times myself and sometimes it's enough to snap my brain out of the panic a little bit and give me something constructive to focus on.
Otherwise I find that doing some deep breathing can help ease the physical symptoms for a little bit. I usually try the 4-2-6 method (in for 4 counts, hold for 2, out for 6) and focus on relaxing all the muscles in my body, particularly the areas I know get tense like my forehead, my jaw, my shoulders, and my stomach.
If you're really struggling and find you can't seem to calm it, perhaps you could try distraction. Play a game, do a math question, go for a run with loud music, dance, do some push ups, read a really good book, put your favourite movie on. I'm not sure what will work for you, but sometimes a distraction is good.
And finally, maybe you could try and plan a conversation with your partner and then have it. I say plan it so that you can think about what you're really feeling and why, and then try and think of a good way to explain it without getting panicky or rushing through it. And maybe you can ask how they are coping too, and if there's anything you can do to support them. I find sometimes helping others, helps me.
I hope this helps somewhat. Hang in there. I keep telling myself that the sun still comes up, my heart is still beating, I am ok. It's like a mantra in my head during this incredibly stressful time.
Maui
