In agony.... back and Achilles injury on right foot.

Yesterday I went to my Brother's house he stays where there is woodlands and a skate park which my 7 year old Nephew wanted to go to. So my Sister and I took him there. Omg it was full on walking I ended up in tears thankfully not in front of anyone. My Sister had to leave me to keep my with my Nephew. My paranoia kicked in and I was scared as incase things happened. Then that set off my anxieties which were massively heightened. Luckily they were waiting for me 10 mins before the house. However I'm petrified of dogs so there just had to be one not on a leash when I told his owner I was scared he deliberately let the dog come over to me more than twice. I was a wreck.

Today I'm in AGONY. Back and Achilles injury up my leg. Can barely walk. How can I overcome this?