Hi Raksturtle,
It sounds like you are really going through a difficult time. I want to offer you a simple awareness practice that will help you to integrate your focus back into your body to be able to release the overwhelming emotions and intrusive thoughts you are experiencing. This is a daily practice that you can do for short intervals of 5-10 min. This will slowly build your awareness muscles to create a new foundation of self acceptance that will support you to build the self confidence to learn how to process through what you feel, rather than be victim to it. Once you are able to be with what you feel, then the overwhelm will have nothing to hold it in place and it will let go. In time this will teach you the ability to see what is causing your difficulties and how to resolve these imbalances back to the harmony of mind/body/spirit alignment.
Awareness PracticeI call it a practice for a reason, because with regular practice you will be building a new healthy behaviour that will support your attention to detach from the old habit of identifying with your intrusive thoughts, and reorienting your focus back into your body in the present moment. The present moment is where our point of power is, which is the only place you can make conscious purposeful change from, but to do so you must build the awareness skills foundation to support this ability. Once this practice is established enough it will become a habit and get easier. If you do not practice building the skills of awareness to act from purposeful intention, every time you get triggered your automatic default programs in your subconscious mind will run your behaviours the same way they have habitually been doing that leaves you feeling overwhelmed. Choosing to make healthy changes takes work, but we can all do it with self commitment and follow through.
Here is the practice:Every day sit somewhere you can be left undisturbed. This needs to be a place you feel safe. Then simply breathe in and out as you follow the feeling sensations in your body as your lungs and ribcage expand and contract. Your attention will wander, and most likely get pulled into negative thinking that will try to get you to quit. This is normal. When you notice your attention has wondered, just notice and then guide your focus back into the feeling sensations of your breathing. Feel the air moving in and out of your nose or mouth. Just feel it in your body.
You will feel as though you are no good at it because you keep getting distracted away. Just notice those thoughts and feelings and come back to your breath over and over. If you have unkind thoughts to yourself just notice and practice coming back to the breath. This will begin to create space between your focus and them so you can start to step back and see them more from a distance rather than being helplessly stuck in them as though they are the truth of your reality.
You may feel overwhelming emotions or feelings in your body that make you want to stop. Just notice the feeling, and in time you will start to see the process of how this is all happening through coming back to your breath and creating space from them. This will teach you the process of detachment.
Slowly expand your awareness into your body and notice the physical sensations. Just be with them, allowing, accepting and experiencing them. This will support your body to learn how to relax into a calm state because you are accepting what you feel, which will send a message to your subconscious mind that life is safe right now. When we resist what we feel we send the message to our subconscious mind that life is not safe, because why would we be resisting if it was safe, and it will trigger survival programs that overwhelm you to get you out of the threatening situation. When you practice this in a safe place that is comfortable to you, you know it is safe, so as you do the practice of accepting what you feel with your breathing and body sensations, you are supporting your body to go into a state of ease and slowly recalibrating your autonomic subconscious nervous system to re-align its responses to your newly created perceptions of life being safe and supportive.
In time with regular practice, you can then safely be out in life where something triggers you, but now you have the automatic practice of coming back to center (your breathing) and allowing/accepting your body sensations in a safe place, which will support your body to calm, and your attention to be grounded more in the present moment so you can now mindfully assess the best course of action to take. This will give you freedom through mindfulness, which will allow you to step more and more out of your comfort zone to do new things because you know you can now be with what you feel when emotions arise through the steps of doing new things. This will also help you to slowly process through any unresolved emotions from that past, so you can then be present mentally/physically/emotionally with life directly as it happens without the past diluting your perceptions and causing fear. From this place you are free!
I hope this makes sense to you and helps
Arne Pedersen
Awareness In Health
http://www.awarenessinhealth.com