It sounds like you are experiencing significant distress and anxiety related to feeling constantly on edge and easily panicked. Overcoming these challenges will likely involve a combination of self-help strategies and professional support. Here are some steps you can take to start managing your anxiety:
Seek Professional Help: Consider reaching out to a mental health professional, such as a psychologist, psychiatrist, or therapist. They can provide you with a proper diagnosis, support, and personalized treatment plan to address your specific anxiety-related issues.
Practice Relaxation Techniques: Incorporate relaxation techniques into your daily routine. Deep breathing exercises, progressive muscle relaxation, and mindfulness meditation can help you manage stress and reduce anxiety levels.
Identify Triggers: Pay attention to situations or events that trigger your anxiety. Once you identify these triggers, you can work on developing coping strategies to manage them effectively.
Challenge Negative Thoughts: Negative thought patterns can contribute to heightened anxiety. Practice challenging and reframing negative thoughts into more balanced and realistic ones.
Set Realistic Expectations: Be kind to yourself and set realistic expectations for your thoughts and emotions. Accept that it's normal to experience a range of emotions and that it's okay to feel anxious at times.
Create a Calming Environment: Make your living space a calming and comfortable environment. Reduce clutter, add soothing elements, and create a space where you can relax and feel safe.
Limit Stimulants: Reduce or eliminate stimulants like caffeine and nicotine from your diet as they can exacerbate anxiety symptoms.
Physical Activity: Engage in regular physical activity as it can help reduce anxiety and improve mood.
Social Support: Reach out to friends, family, or support groups to share your feelings and experiences. Talking to others who understand what you're going through can be comforting.
Limit Exposure to Panic-Inducing Stimuli: If certain sounds or situations trigger panic, try to limit your exposure to them as much as possible. Gradual exposure and desensitization techniques, under the guidance of a therapist, may also help over time.
Remember that overcoming anxiety is a process, and it's okay to take small steps toward improvement. If your anxiety is significantly impacting your daily life, don't hesitate to seek professional help. A mental health expert can provide personalized guidance and support to help you navigate your anxiety more effectively.