I am so sorry to hear that you are having a rough month Niky All I can say is Breathe. As I have been told in the past which I try to do as often as I can. Just stop what you are doing, sit or lie down in complete silence. Let your mind go. Take a moment close your eyes and think about happy thoughts, about all the wonderful things you have in your life, or the beautiful things of the earth. Breathe in through your nose and out through your mouth. Most of the time it works for me with my Anxiety.
Maybe you can try it? I hope that it works for you
Jlove