Beyond Selidor

I'm sorry about the anxiety, it really sucks because in the moment, there's not much you can do.
I was tracking my emotions, but just once a day. I had a phone app that allowed me to do a once a day recording, and I found tracking on my phone was the only way I'd actually record it each day. If you are motivated enough to track more than once a day, that's probably more accurate I guess. But I also feel that it's good to have that once at the end of the day unwind, a little mindful hard think about how you were overall.

My psych also said to me that it would be good if I could release my anxiety and stress while having a shower, and then go over each little thought and label it as "work stress" or "life stress" or "boy stress" (simplifying it a little just to give examples). The rage she said I should try and use up with exercise!

I really think it's valuable for you to record your moods, regardless of how you do it, when you look back over the weeks and months, seeing the changes makes you feel... well I think it puts the bad spots into perspective a little more, because you see that it's not ALWAYS bad. Which helped me. My mantra was "tomorrow is another day, and if I can just make it to tomorrow, then it's free of all the bad stuff from today" which is simplistic, but some days was the only thing that would get me to the next.

But also, sometimes you do just need to allow yourself to rage (safely and without sharp implements). Feel the roller coaster of emotions because... they're telling you SOMETHING.

And I hope now you're back in England, that you have more support and also can go and get some counselling perhaps.