I’m sending you thoughts and prayers. I’ve had of deep depression and panic attacks from a young age and couldn’t handle it. I was diagnosed as bipolar (probably only because I had mania and deep depression was caused by a high dose of Wellbutrin) but I was more depressed and had panic attacks. I’ve been treated inpatient twice and several instances of long term (mainly to get drugs right) outpatient day therapy (like school but treating you how to manage) when I was 21.
One thing that helped was automatic thought records, something they taught a lot and it’s something that has helped me with panic attacks and some depression (although a lot of time I don’t know what causes it). Essentially you think about your situation, then the worst negative thought about it, think of your emotions and rate them from 1-100%, you think of an alternative to the situation, look back at your situation against the positive alternative, and finally you re-rate your emotions. If you learn it and do it enough you can work through it in your head.
Heres a link to automatic thought records and how to do them with an example worksheet. https://www.psychpoint.com/mental-health/worksheets/automatic-thought-record/
Im glad your back and these posts are well written and reflective. Your questions are great advice.
Another thing I recommend is getting this workbook: Thoughts and Feelings: Taking Control of Your Moods & Your Life. It’s written by Matthew McKay, Martha Davis and Patrick Fanning.
Finally just know your not alone and there are people out there that care about you - just look at these replies from strangers on the internet.
Hunter