@Arbie_wun @Former-Member 

I hear you both. Before the new year,  I had the best 4 weeks mentally that I have had in 18 months.  Then, 2 weeks ago... crash. Back to the bottom.  

@Former-Member I absolutely understand the disappointment,  frustration and self anger that appears when we can't get a grip on things. 

I also do all of the things that  @Arbie_wun has suggested and some of them help me some of the time. 

For me, something else which can help to bring me out a dangerous space and feeling a little more in control is actually doing mental health online care. I will jump onto Sane,( which I am doing now to distract my mind from my panic attack symptoms ) Blackdog  or head2health etc. For some reason,  looking at online resources,  settles me . As I  don't have any family/ social support,  it is reassuring for me to know that there are resources still available to me, even if they are only online.  It makes me feel less alone.

How are you feeling now?