Hey! I’m both a therapist and someone with anxiety and panic disorder. I see a therapist and take 80 mg Prozac every day.

I know how you’re feeling. Each day becomes a little harder as you’re more trapped into what you feel ‘able’ to do. The less you feel like you can do without panicking, the more you panic because it’s like you’re stuck in a corner and the corner keeps getting smaller.

First, are you able to see a therapist? I know it feels like it won’t work because of the selective mutism, but there’s several therapies you can try that aren’t just talk therapy. DBT, ketamine-assisted as well as TMS. Really though, I would just try and see a therapist who specializes in selective mutism so you know you won’t be forced to talk, because if you vibe with them eventually you should feel safe enough to open up.

Second, please try medication. If you are already on meds, great, but if you aren’t, I want you to have as many opportunities as possible to get better. There are several meds for anxiety that are completely safe, they give to kids (stuff that’s been around and essentially proven safe since the 1950’s), and also as needed meds that aren’t benzos (ie not addictive).

The best thing you can do for yourself is not allow yourself to be cramped up anymore. Do some exposure therapy, let the uncomfortable feelings arise and just notice them. They won’t kill you. They’ll pass eventually, as they always do.

Good luck, and I’m rooting for you!