Can someone talk me out of my panic

[Panickyanicky]

Looking for a handhold and a distraction really. 7 months ago I experienced a traumatic event I won’t go into details but I was violently attacked in my own home. Since then I have had PTSD symptoms and have been seeing a psychologist. I’ve been doing much better but tonight I’m home alone. DH has ensured he is home by 10 every night or that I’m with friends or family if he can’t be, but tonight I decided that’s not a practical way to live and he has gone away for the night for work and I’m home alone.
I can’t relax, I feel shaky, my chest is tight and I’m just sat perfectly still listening for every tiny little noise. I already know I’m going to get no sleep. I feel so stupid that 7 months later I’m still like this. That I’m a grown woman scared of being home alone.

Hello! Not stupid at all, it sounds like a very understandable response to trauma. You're taking a really brave step forwards though, so well done. You can do this.
Is there anything fun you might be able to distract yourself with a bit, to take the edge off? Bake a cake or watch something good or bad on TV. I live by myself and keep music or telly on in the background when it feels too quiet.
And are there any breathing exercises that might help keep you a bit calmer?

You are not one bit stupid, your brain experienced something and it's trying it's best to keep you alert to protect you from something similar happening again. Tell yourself your anxiety is not there to harm you, it thinks it's protecting you. It's like when the fire alarm goes off over some burnt toast, it's a false alarm from your nervous system. You're very brave to try some exposure therapy over this fear and the more frequently you do exposure therapy easier it will be but I know a therapist would usually do it in much smaller increments than this. To go from 10pm to all night is a big leap. I understand how you feel, I have PTSD too along with many other mental health issues and I know how hard it is.