I'm sorry to hear that you're experiencing anxiety and panic attacks. It's essential to take care of your mental health, even if financial constraints are a concern. While I'm not a medical professional, I can offer some suggestions that might help:
Free or low-cost resources: Look for community health clinics, non-profit organizations, or government-funded programs that offer mental health services on a sliding scale or at reduced costs. Some universities or teaching hospitals may have clinics that provide affordable mental health services.
Hotlines and helplines: There are helplines and crisis hotlines available in many countries that offer support and assistance for individuals experiencing anxiety and panic attacks. These services are typically free and confidential.
Online resources: Some websites and apps offer free or low-cost resources for mental health support, including self-help tools, guided meditations, and coping strategies.
Support groups: Seek out local or online support groups where you can connect with others who may have similar experiences. Sharing your feelings and receiving support can be helpful.
Practice self-help techniques: Learn and practice relaxation techniques such as deep breathing exercises, mindfulness, or progressive muscle relaxation. These techniques can help you manage anxiety symptoms.
Talk to someone you trust: Reach out to friends or family members and share what you're going through. Sometimes, talking to someone who cares about you can be a source of comfort and understanding.
Reduce stress triggers: Identify triggers that worsen your anxiety and try to avoid or minimize exposure to them when possible.
Physical health: Focus on maintaining a healthy lifestyle by getting regular exercise, eating nutritious meals, and getting enough sleep. Physical well-being can have a positive impact on mental health.
Online self-assessments: Some mental health websites offer free online self-assessment tools that can help you better understand your symptoms and the potential need for professional help.
Plan for the future: While you may not be able to afford professional help right now, it's important to explore options for assistance in the future. Consider looking into local resources, free clinics, or government assistance programs.
Remember that it's okay to ask for help, and seeking support is a sign of strength. If your anxiety and panic attacks are severely impacting your daily life and well-being, prioritize finding a way to access professional help. Many mental health providers are understanding and may be willing to work with you on payment options or offer low-cost services. Don't hesitate to reach out for assistance in finding resources that can support your mental health needs.