Sometimes we're loneliest in a crowd, but I also find escaping from the four walls is helpful and you can't avoid the grocery store for ever. Remember, some of those 'hap couples' you don't know what goes on behind closed doors. Every one has something that makes life difficult for them. Remembering this sometimes helps me.

Be gentle with yourself, cyangreenish, you've had a lot to cope with recently.
CANDC sometimes suggests a way of slowing your breathing so you can get your breath back. Start by counting to your breathing and gradually increase the number of counts eg. If you can only count one to your in and out breath, try to count 2 then aim for three and so on.

There is also an emergency technique I learned in psychology.
* say STOP to yourself (out loud if appropriate)
*breathe out and hold for a couple of seconds while you drop your shoulders. Open your hands and unclench your jaw.
*breathe to a count, eg. In for two and out for three.

You have probably been breathing too fast and this will help your body chemistry to go back closer to normal. Breathing out for longer than breathing in helps trigger a calming reflex in your body and this technique can buy you time to decide what to do and how to do it or even help break the anxiety reaction.

If you want to know more, CANDC or any Community Liaison will always respond to a private message.

Best wishes