Can you ground yourself at all; remind yourself the world is going on as "usual" and there's nothing to be afraid of -- go for a walk? I like looking outside, watching the grass grow, pulling a weed in the garden, something physical like that (even paying attention to the chair fabric where I'm sitting), just looking at little "real" things while I relax my shoulders and breathe deeply. I try to get out of my head a little. If I can find a book to read or "project" (doing the dishes, making cookies or something simple like that, cleaning up a mess in some "corner"/my office or bedroom, even just organizing things on my computer) it gets me out of myself a bit and back into a more normal set of feelings. Sometimes I can get interested in something (my school work or something online) and that helps too.

(((therealme))) I don't like asking for help either/admitting "defeat."