I’ve [M23] had general anxiety for as long as I can remember. I don’t take any medication for it and ever have. It can get quite bad. I’ve probably had 10 panic attacks in my life. 

I recently had sex with a girl on our second date. We were getting on well and right after the sex she ghosted me and since then my anxiety has been very bad.

My heart rate gets extremely high, my chest feels like it’s going to burst, my body tenses up and sometimes it becomes so overwhelming I completely lose all my breath and have to sit down to inhale and catch my breath. I just want to scream. 

I called the doctor who didn’t prescribe me any medication and instead suggested counselling. I signed up but now I’m on an indefinite waiting list.

What can I do to feel better in the meantime? I’m at work and keep having to go to the toilet to take deep breaths and calm down.