Im so sorry that happened to you was the person helped by another ? i hope so.

The thing is , and its taken me a long long time to learn this... you can't change the past no matter how hard you try or how much you want to.

I would say jmo, that we all have done , or havnt , as the case may be, somthing that we would change if we could - I know i have.....

I know by now you will prob have moved past this anxiety, i hope so - but if not or if it happens again remember this - these are things a good friend told me and i pass them on to you

1 it's not happening now - even though it feels that way - remind yourself its the past and cant be changed

2 stop beating yourself up about it - what you did or didnt do makes no difference now - forgive yourself for being human and not a Superhero - we all have things we can and cant do - and things we do or do not do - you are human we stuff up , boy do we stuff up.

3 Try to ground yourself by touching an uneven surface, holding ice in your hand tight , making a really really strong coffee and taking one sip only

4 Remember to breathe - this is hard we tend to go into emergency breathing (rapid and shallow) and this doesnt help - breathe in count to five - breathe out count to five - do diaphramatic breathing if you can

5 If it was me i wouldnt try to sleep - i would distract myself wiht other things to get it out of my head and probably sleep wiht the light on that night in case of nightmares - my distractionsare my cat , phone games , games on here

6 and when you can and if you can get some support - rl or here

I really hope things are better for you today....

P7