Hello ashleyrose, welcome to Psych Central, I'm very glad you decided to post.

Anxiety is awful and can mask all other feelings. I do recommend therapy and medication but there are lots of things you can try to add to your coping toolbox.

• Breathing - sounds simple but actually takes a lot of patience and practice. Place your hand on your stomach and breathe in, count 1-2 and then breathe out 1-2, do this for at least 10 minutes. it will feel like an age but if you practice this twice a day, it can help. Do not give up on it.

• Mindfulness - Find a quiet place to sit, imagine that you are sitting in the middle of a storm, you are just observing it. Imagine the wind swirling around you, in the eye of the storm, imagine the debris flying around you but you are calm throughout. Gradually rein it back in, imagine the storm gradually dying down around you and the dust settling. This technique should take around 10 to 15 minutes.

• Safe place visualization - imagine the safest, nicest place possible, where you are completely safe. For me, this is sitting on top of a clifftop amongst the grass and butterflies. Choose your own special safe place.

• Distractions - Play cards, computer games, write, draw, play positive music (none that reminds you of the past.) I used to play scrabble on my own and see if I could beat myself!

• Sticky notes - place sticky notes in various places around the house that you visit often. On the sticky note write affirmations, that you are safe now, what the date is now, that you can get through this etc.

• Talk to a friend.

• Grounding techniques - Walk slowly and feel your feet touch the ground, touch objects around you, concentrate on objects such as plants, smell the flowers, tap the table with your hand.

These are just some ideas, pick those that work and put them in your tool box for when you feel you need.