In my own experience, the days that are the roughest to get through end up producing the best results. They hurt like hell, but then the upshots-- more peace, more understanding, pieces of the puzzle falling together-- become apparent in a way that wouldn't have happened without the ugly stuff. Kudos to you for engaging in the process like this!
That being said, just go easy on yourself and take it one gentle, deep breath at a time. Forget about today and tomorrow; today is over with and tomorrow will take care of itself. One deep breath at a time. That's all.
I also like to practice something called "emotional transfusion" when I'm in a panic situation like that. I lie down, calm my mind by focusing on my breathing, and very gently drop into a meditative state. Then I think about the last really positive thing I experienced recently, along with the feelings associated with it. That could be a good job review, a compliment from someone, or anything that made me feel good. I allow that to fill my mind and concentrate on how good it feels.
Learning how to get into this meditative state is easier than it sounds. Lie down, focus on your breathing, gently try to send your thoughts (good or bad) out with each out-breath, and just focus on your breathing. Keep it up until you feel your heartbeat slowing, your breathing becoming naturally slower, and your mind calming down. Once you practice this a few times, getting there is easy.
For me, this stops the anxiety dead in its tracks and also takes care of any depression I might be experiencing. It sounds simplistic, but it works. Take care.
Edited by gettingstronger (01/18/14 08:20 PM)
Edit Reason: additional information
Never worry about "three steps forward and two steps back." Thirty steps forward and twenty back are still ten steps in the right direction.