Hi @MelsHere, welcome to the forum and thanks for reaching out. It's wise to discuss these issues with peers.
My go-to is intensely focussing on the present moment, bringing myself into the room and concentrating solely on what task I'm doing, letting everything else in the outside world fall away.
Other techniques are at https://www.lifeline.org.au/get-help/support-toolkit/techniques-and-guides/finding-relief-through-grounding-techniques
If they aren't sufficient, try TIPP:
T – Temperature: Splash or briefly submerge your face in cold water, hold an ice pack to your cheeks.
I – Intense Exercise: Short bursts of vigorous physical activity—e.g. jumping jacks, running on the spot.
P – Paced Breathing: Inhaling for four seconds, holding for four seconds and exhaling for four seconds.
P – Progressive Muscle Relaxation: Focus on tensing then relaxing each muscle group.
24/7 counsellors are available at Beyond Blue https://www.beyondblue.org.au/get-support/talk-to-a-counsellor
The above buys time to seek out professional advice (and to relieve distress between sessions).
I suggest starting with your GP who can rule out any physical causes (e.g. vitamin deficiency, endocrine problems etc). They can also refer you to a psychologist under a mental health plan.
Alternatively you can walk into a Medicare Mental Health Centre.
https://www.health.gov.au/our-work/medicare-mental-health
Or you can do online programs like:
One possible clue may be to ask yourself what happened in your life around the time these feelings suddenly started?
Please keep posting and let us know how you are going.
