Hi, Let me say I can imagine how sad
, worried and anxious you must have been about your condition. It sounds like you suffer from major depression and panic attacks. A combination of psychotherapy and pharmacotherapy may be effective for depression and panic attacks. You may get help from a psychotherapist one-on-one and/or in a group setting. Also, various relaxation and stress
reduction techniques may be helpful. I understand that you may need immediate help since it may take some time for you to see a psychotherapist/psychologist and a psychiatrist.
You may try some or all of the following to reduce the intensity and frequency of depression and panic attacks - 1. Exercise moderately, but regularly, 2. Eat healthy but delicious meals, 3. Regularize your sleep cycle, 4. Don't drink to excess or abuse drugs, 5. Spend some time every day in play, 6. Develop recreational outlets that encourage creativity, 7. Distance yourself from destructive situations or people, 8. Practice mindfulness meditation
, or walk, or an intimate talk, every day, 9. Allow yourself to feel pride in your accomplishments, 10, Listen to compliments and expression of affection, 11. Build and use a support system, 12. Pay more attention to small pleasures and sensations, 13. Challenge yourself, 14. Avoid unstructured time, 15. Practice good personal hygiene, 16. Avoid depressed self-absorption, 17. Cultivate your sense of humor. Also, yoga, meditation, Acupuncture, Guided imagery, and massage therapy may help. Cognitive-Behavior therapy (CBT) is a most effective therapy for depression and panic attacks. CBT consists of Self-Monitoring, Relaxation strategies, Exposure treatments, Cognitive therapy. If your panic attacks persist, you may try Panic Control Treatment (PCT)and Cognitive-behavior therapy (CBT) for your condition. Behavior interventions are In vivo exposure with response prevention (flooding). Cognitive interventions are Cognitive therapy, relaxation, breathing retraining. In Panic Control Treatment (PCT), you may be exposed to the interoceptive (bodily) sensations associated with panic attacks (e.g., the client exercises in a therapy session to increase his/her heart rate). PCT is effective 80%-100% of cases and associated with low relapse rate. I recommend PCT. Medications such as SSRIs, TCAs, and benzodiazepines may be used to reduce the symptoms. So you may benefit from seeing a psychotherapist who specializes in PCT, CBT and Anxiety
/Panic attacks. The book Worry Trap by Dr. Lejune may be helpful to manage your anxiety. You may also check the link from ANXIETY DISORDERS ASSOCIATION OF AMERICA(http://www.adaa.org/understanding-anxiety/social-anxiety-disorder) for resources. You may also find a specialist in your area from the link - (http://www.adaa.org/findatherapist). Additionally, Biofeedback may help you. It can be classified as a self-control technique since it involves having a client to learn to modify his or her own behaviors and is based, like many other self-control procedures, on the principle of operant conditioning. The biofeedback may work for physical pain. Please contact - The association for Psychophysiology and Biofeedback (http://www.aapb.org/consumers.html) for resources and to find a provider in your area. Please let me know if you have more questions or I have overlooked any. Warm regards,