Thank you all for your answers
I'm terrible at politics, hate it, and stay out of it. It's one reason I freelance now.
I have been offered many chats and networking and once did a more senior job with better money but had a minor breakdown so stopped. I just couldn't cope.
I find the next level is heavily based on tech, infrastructure of companies - all "big picture strategy" stuff. I am better at the small picture, detail oriented stuff - but I don't have any interest in the topics that might make this profitable.
I did change jobs often in the past and freelance now because of helping my elderly mother, which puts a big obstacle in the way of career - mentally I can only cope with so much.
What the other people found so helpful was just moral support. I have always been the person people turn to if they need that. If you need a hug and a cuppa, it's my office you come to. I have mostly worked at home since 2018 though.
Why did I shed a tear on the bus? I didn't think I'd be here at 46. I thought I'd be C suite level with the salary to match, living in a big house etc. it might not seem worth a tear, but I never wanted children or a husband. My dreams were all about money and lifestyle.
I thought I'd got past this feeling when my dad got cancer, I resigned, took time to care for him etc. But I suppose I had an emotional flashback last night.
I feel okay this morning. The reality is I have long term depression, anxiety, probable ADHD, an elderly mother who needs me, no interest in the actual work - so I have probably done the best I could, and I won't go to my grave thinking I should have spent more time in the office.
It was just like a weird emotional flashback last night. First world problems! Thank you for listening.