Hi
I appreciate that you reach out for help
First sit at a place, drink sip by sip water, after finishing your drinking start taking deep breaths for 5 min
Now write which thoughts about the situation/ event/ person are bothering you...see
1) is it real or u feel like
2) am I demanding by myself/ others
3) am I Awefulizing
4) am I catastrophizing
5) am I self depreciating
Once u find the real self distructi've thought
Replace with new constructive one
Do daily some exercise- even 30 min walk can help
Do rhythmic muscle relaxation technique
Listen calming meditation from YouTube
Next Steps
still unable to improve your condition book an appointment with me at Practo-Rupali Mohbe
Health Tips
write gratitude journal daily