Hi Mina,

I do get what you're saying perfectly!
Here are some things, randomly presented, that I personally find helpful. :

- For physical anxiety symptoms, there really is no better cure than physical activity, as it is enjoyable (if you choose something you like), forces you to breathe correctly and at takes the mind off your worries (Could be swimming, running, yoga, dancing..anything really).

-In general, I think all anxious people could benefit from LESS THINKING. Try not to dwell to much on what you think you did wrong in the past (I know it is hard!). What I find helpful to tell myself when I realize I am overthinking about the past : "All that I did, I did for a reason". That's a non-judgemental assertion (not assessing if what I did was right, or wrong; It is just what I did, at one moment, in given circumstances, and that's all). I find it helps me focus on the present.

- Maybe try not to think to much about the anxiety itself. Find things that you can define yourself by that are positive. For example, "I am creative, I am generous, I am funny" and focus on that when you find yourself think "I am an anxious, messed-up, person".
Also, while it is important to work on the problem, for example by going regularly to therapy, I find that it is important to not to get your head too wrapped-up in it either. Try to focus you energy the rest of the time on enjoyable activities and personal goals (other than "overcoming anxiety").

Those are just some general advice I could think of, given that I don't know your particular situation... Hope it can help.

And sorry if i express myself in weird ways...English is not my first language!

-Anthyllis-