I can offer some general suggestions on what you could consider doing next:
Follow Up with Your Healthcare Provider: If you haven't already, schedule an appointment with your healthcare provider to discuss your symptoms and concerns. They may need to reevaluate your condition and adjust your treatment plan if the current medications are not providing relief.
Therapy/Counseling: Consider seeking therapy or counseling with a mental health professional who specializes in anxiety and panic disorders. Cognitive-behavioral therapy (CBT) and other therapeutic approaches can be very effective in helping manage and cope with anxiety symptoms.
Relaxation Techniques: Practice relaxation techniques such as deep breathing exercises, mindfulness meditation, or progressive muscle relaxation to help calm your mind and body.
Lifestyle Changes: Focus on maintaining a healthy lifestyle with regular exercise, a balanced diet, and sufficient sleep hygiene. Reducing caffeine and avoiding stimulating activities before bedtime might also help with sleep.
Support System: Lean on your support system, including family, friends, or support groups. Sometimes sharing your experiences with others can be comforting and helpful.
Journaling: Consider keeping a journal to track your thoughts, feelings, and triggers. This can help you identify patterns and better understand your emotions.
Avoid Alcohol and Substance Use: Avoid alcohol and recreational drugs, as they can exacerbate anxiety symptoms.
Mindful Breathing: Practice mindful breathing techniques throughout the day to help manage stress and anxiety as it arises.
Educate Yourself: Learn more about anxiety and panic disorders to gain a better understanding of your condition and what coping strategies may be helpful.
Remember that it may take time to find the right treatment or combination of therapies that work for you. Be patient and compassionate with yourself during this process. If you ever feel overwhelmed or in crisis, don't hesitate to seek immediate help from a mental health professional or contact a crisis helpline.
Please consult a healthcare professional for personalized advice and treatment. They can provide a comprehensive evaluation and guide you through the best options for managing your anxiety and improving your quality of life.