When it rains it pours. Aside from the breathing take up a hobby you like and gocus on doing that
by yourself. I enjoy cooking or baking, when im up to it i will shut everyone out, play some music of my choice, usually some mozart or piano symphonies, some holiday music, oldies, anything thats more mellow and not loud. Then I just cook i focus my energy on that and lose myself if only for a few minutes. Showers or baths help too, or going on walks if you can. Good luck to you, stay strong.