I dont know what to do anymore

Hey @AnxietyBelle, firstly, you're not alone and I've been there myself. In fact, I'm still partially there.

What I'm about to say is my experience within therapy, and in no way is a recommendation for you, as I am not a licensed professional. I just hope that my experience can both give you hope and provide you with some potential insight into yourself.

My anxiety was at its worst when I was in bed at night. I could actually feel my heart beat pounding in my chest as I obsessed over my life and eventual death. As well as the death of others in my life. It was crippling in all aspects. I couldn't drive ever. I couldn't even talk to people without fumbling over myself. Truthfully, I was functionally disabled.

MY therapist recommended a couple of things for me. Once a week, I needed to get out of the house. Whether that be chauffeured by someone else, or of my own accord. When I went out, my job was to speak with one person. Whether that be a cashier or whether that be a passerby that was wearing something I thought was cool. A simple "Good morning, I like your shirt" was enough to meet the requirement. And each week, I spoke to more people, and I became less afraid, less anxious. Some days were worse than others. Sometimes people were rude to me and it hurt my progress. But ultimately, I grew.

With driving, eventually, my therapist asked me to drive myself (or with a passenger I trusted, whichever made me more at peace) to a place that I was fairly comfortable being in, such as a small grocery store, or a public park with wide open space to breathe. I had to walk around for a few minutes each time I went out and simply take in the stimuli, expose myself to it. Classic CBT.

When I first started, I hated it. Now, I can drive up to 30 minutes away in mid-sized cities. Anything beyond that and I panic. One day I may improve more, or maybe I won't. Regardless, I can now take care of my daily life. Quality of life. That is the important thing.

Cardio for at least 15 minutes every morning, plus a combination of my therapist's recommendations, has enabled me to live a much more calm life than ever before. Reach out to your therapist, ask them their recommendations. See what works and what doesn't. Medication isn't always the answer. Sometimes it is, and sometimes it's a combination of many things. The important factor to identify here is that there are many potential treatments available.

Personally, I practice self-hypnosis and meditation. These things have worked wonders for my self-esteem and confidence. Perhaps look into some of these mindfulness techniques. They sound like snake oil, but they're actually rooted in many well-documented studies.

I know things can be really frustrating when your anxiety takes over. But, I believe in you just as I believe in myself. You're never alone.