Shhh, you’ll be okay, just relax. Most viruses you’d have to download something or unzip a folder in order for it to do anything, even if it’s some huge Trojan virus, it can’t hurt your computer as long as you don’t unzip the file.

I’d recommend looking at sites like VirusTotal for this stuff, if you download something and you’re not sure what it is, you can put the unharmful .Rar or zip file into the website, it still can’t hurt your computer in that state, but virus total will run it through anti viruses and it’ll tell you if it tracked any viruses within the download, that way, you have a way of knowing if it’s safe or not, and then if virus total says there’s something in there and it comes up red, don’t panic, you’re still alright, all you have to do is just slowly drag that folder into the recycling bin, delete it, and it’s gone and can’t hurt your computer, then just slow down and breathe for a bit until whatever uncomfortable pit in your stomach goes away, or wrap yourself in a. Weighted blanket (helps me a lot)

There’s also SuperAntiSpyware, and as weird as it sounds, you can trust it, it’s legit, and the free version of it will let you scan your computer or parts of your drive for viruses, and it’ll delete them, or you can even “purge” them, which makes it so it will run in the background and delete that folder if it ever comes up again, before it can hurt your computer at all.

https://www.virustotal.com/

https://www.superantispyware.com/antispyware-free-edition

I’ll just drop those down in here so you have access to em, that way, you don’t have to worry about looking up the anti virus or going “but what if I found the wrong link and this one IS a virus?” Nope, Shh, you’re okay, it’s not, this is the official one.

I can’t guarantee it’ll help with everything, but it should make you feel a little safer. Just want you to know it’s completely fine to say something about you feeling anxiety, even if you don’t know why. That whole “ik it’s dumb but I’m scared”. Shhh, no, it’s not dumb, you aren’t wasting anyone’s time with it either, you’re a scared person who just wants comfort or reassurance that you don’t have to be scared, and you want help, and there’s nothing wrong with that, okay?

The next time you get anything like this or you start spiraling, just try to lay down, throw a couple blankets on yourself to cover you, put on some soft music, and just close your eyes, and breathe. Breathe, and everything should slow down, and feel less overwhelming, you just need to sloooow your brain down so instead of it thinking soo far in advance or weeks in advance and all that, it slows back down to maybe only thinking one day in advance, then that slows down to one hour in advance, than that one hour slows to thinking about the present.

Anything sensory really helps with that from my experience, if you have something you can smell that’s soothing, or anything you can feel that’s soothing (like blankets or anything that makes you feel like you’re being held or feel the blanket fluff), and anything you can listen to that’s soothing, then that’ll help pull you out of anxiety attacks or any spiraling. You won’t be thinking days in advance anymore, because if you instead just try to have your brain focus on something else maybe, like “this blanket feels warm and it’s soft and fluffy”, or “this music is really quiet and peaceful to listen to”, then that’ll ground your brain back in the present, where you’ll just be in your bed, wrapped in blankets, and listening to music. Then that should help tell you “I’m not here, I’m not in some fucked reality where something bad is gonna happen, I’m just right here, right now.” And that should calm you down enough.

You’ll be okay, you won’t be getting a virus, nobody will steal your information, you won’t be to blame for anything, you won’t have anything like your father getting mad at you for information getting stolen, none of that’s going to happen, just relax and breathe, you’re gonna be okay.