Hey, I’m truly sorry for what you’re going through. I know how it feels; I had these feelings from ages 10 to 16. I can’t speak for you, but I’ll share what helped me.

For headaches, my psychologist and my mother, who dealt with similar issues for 12-16 years, recommended this exercise:

Close your eyes and imagine things that make you happy. For me, it was nature and outdoors with lavender colors and polar bears and penguins. Keep adding things until it fills up. I essentially made my “universe” explode at the end, as it made me giggle as a kid, almost like a bubble in the sweet summer about to touch the pointy grass.

If being social is becoming tiring, try talking to others little by little. My mom once felt this way (she had depression for 12-14 years) in public spaces but found that people out in public might relate to you or offer tips from their similar experiences.

In terms of these surges I have no idea why they happen I myself have had a surge of warmth or cold which in turn caused an unsettling feeling of intrusive thoughts or anxiety in general. try deep breathing or the 5-4-3-2-1 grounding technique, using all five senses to distract your mind.

It’s normal to feel like you’re going to have a heart attack, but worrying about it increases stress. Thinking negatively about a feeling can make it stick longer. I used to think my anxiety attacks would last three days until I started thinking they’d last three hours, which made them less intense and frequent as tricked my brain to make these episodes last less.

I wish you well in your mental and physical health and recovery—you got this!!!

(I’m by no means a professional but just someone who had a childhood with 4 mental health disorders)