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Hi Julie, sorry you are going through this it sounds horrible. I myself had a panic attack the other morning, it was singularly the most awful feeling, I thought I was having a heart attack.
I am no expert, but I did discuss with a friend who is a psychologist specialising in anxiety when that happened to me. she advised me to practice deep breathing (which I’m sure you are doing), getting outside, exercising, all those things. But I think in your situation it sounds like its ruining your day to day existence and in that case I’d think you need to seek more specialist help. All I know is that anxiety IS debilitating, so don’t get stuck going down the road of thinking that you are weird or sick, you are not. anxiety is the body’s natural response to fear, so its important to address the fear and get help to do so. This isn’t you, people struggle with this all the time. And crying is OK too, you are having a hard time, you need to let it out.
On a short term/practical note can you try to not be home alone so much? go for a walk in the park, sit in a coffee shop, etc? Mindfulness and reading will be a help but it does sound to me like you need a bit more than that just now.
I hope this is of some help.