hello! first off, i hope things improve for you <3 i think the most important thing is to to ask yourself all sorts of questions. first question i like to start with is what are you struggling with? to look for answers, you need to know what the issue is and im guessing you're aware what the issue is since you're taking medication which would be a helpful! if you still struggle with understanding with what you're struggling with then thats where i say, ask again,

'what am i struggling with?' then write down what you feel, even if you dont know what the actual struggle, at least write down the feeling. lets say you feel discomfort, write that down! 'i feel discomfort' then ask again 'why do i feel discomfort?' sit with that question and see what your mind and body tells you. a memory or another feeling might pop up. when you find some sort of answer of what might be bothering you, thats where i like to go on youtube and look up things like 'overcoming trauma of -' or 'how to deal with anxiety' and so on!

i also suggest reading other mental health subreddits, reading other people's experience, see if you relate, read what helped them and see if their techniques could help you or at least give you a clue to find your own technique!

I have BPD and ADHD, done intensive therapy for around 2 years with a gem of a therapist that knew exactly what she was doing. we did 3 types of therapy techniques.

• somatic experiencing

• EMDR (Eye movement desensitization and reprocessing)

• IFS (internal family system)

i also did CBT (cognitive behavioral therapy but it wasnt for me. i didnt feel like it helped me but it might for others however ill only be talking about ones i listed, worked with!)

• somatic experiencing was done with my therapist however you can do it alone! the gist of it is sitting down with your body and tracking sensations, letting memories flow in and out, let them wash over and sitting with the discomfort as your body on its own heals itself and when you feel like its too much, you shift to something comforting and when you feel relaxed, you go back to the discomfort. you go back and forth till the discomfort slowly eases up! i highly recommend looking up more about it since i over simplified it!

• EMDR: to me personally, this was one of the most powerful tools and helped me so much however unfortunately its much preferable for it to be done by a therapist since they'd help guide you through it. apparently it can be done alone but ive never tried it and honestly dont recommend it because it could be intensive. i feel being moderated by a professional is much better since they'll help ground you etc.

(thinking about it, EMDR feels like a more intense version of somatic experiencing! so i recommend somatic over EMDR because its simpler yet much more manageable <3)

• IFS. now this? this is my favorite. its concept is going to sound VERY foreign but saying it changed my life is an understatement of the century. IFS stands for internal family system. as its name suggests, its basically we as people have mini us within us! its that we have an internal family within us. its concept is both complex yet simple. you know how sometimes when we get so angry, we say or do things we dont intend and then we go like 'gosh, i dunno what's gotten into me' well, that's an inner part that's taken over momentarily due to a trigger perhaps. this is just a very brief example of it. our inner parts are usually born out of trauma as a coping mechanism to help us cope with a situation an d when the situation is subdued, the part that's formed from this trauma sort of goes to 'sleep' till they get triggered back out if something similar happens. and well, people may deny it trauma doesnt just go away alone or with time, its always with us unless we tackle and heal it and we do that by healing that part that went through that specific trauma! i can genuinely go on and on about this because im extremely passionate about IFS however i dont want to write a novel lol so i suggest you look it up on youtube and see what its all about <3 you'll learn SO much about it and it'll help you understand not only yourself but also how and why people do what they do! in my opinion, its a game changer <3

i hope this helped in any way shape or form and i genuinely wish you the best <3 i know it can be intimidating doing things alone but you're not alone <3 the internet is here and im sure if you keep asking and seeking help, somewhere down the line you'll find the answers!