It helped me to have a program of recovery (I did AA, but there are others, including posting here). That helped me deal with my emotions a little better. I also went to therapy and learned to meditate.
Alcohol can make anxiety much, much worse and feelings of shame are normal. It helped me to breathe, eat well, sleep a lot, and find ways to distract myself.
Could you try relaxing meditation videos? There are a lot on You Tube. It helped me also to write down everything in a journal and get it out of my head. Or post more here. What are you worried about? Getting others' perspectives can sometimes help put worries to rest.
Breathe, practice gratitude, don't drink, and go easy on yourself. Talk to yourself like you would to a fragile friend.
Hope you feel better soon.
