Chloe
Having been reading your posts elsewhere. Great to see you on here even though you're not feeling the best.
Anxiety and depression - comes and goes. Has its ups and downs. As others have said don't worry about a diagnosis. Lets just think about what we can do for those feelings and what happens when you're triggered.
Sit back in your chair and relax the tension in your shoulders, neck, face. Let that tension go from your arms, legs, body, back. If you like relaxing music, put some on. When you're comfortable, start taking long deep breathes. I generally count to 5 as my breathe goes in, hold for 5, breathe out for 5, hold for another 5. (You can do longer or shorter than 5). While you're breathing and counting, think about the breathe going in your nose, your throat, your chest, your lungs and your diaphragm. Keep breathing like this until you settle some more. You can do this breathing as often, and whenever you like.
Next, lets think about things to distract you. A little like what you are doing by being on BB forums. It's helping you distract from your bodily symptoms.
Other very positive things to think about are - grounding activities. Like focussing on what you are eating. Eating slowly. Let all other thoughts go. Just relax.
Mindfulness and meditation are also good. Have a look at some of the threads under staying well.
You have also responded to one of my posts that I put up earlier today about looking at your pattern of thought. You don't have to go there yet. I think first off it's important for you to get yourself calm, relaxed and starting to feel ok. It might take a bit of practice. Once you can manage your symptoms then think about working on what i posted elsewhere (don't rush it).
Anxiety and depression do not get fixed overnight or even in the short or long term. They require ongoing management over time.
Sending you calming thoughts and positive energy to help settle you down.
Kind regards
PamelaR
