Just don't know what to do

[Anxietyismenow]

I've struggled with anxiety on and off for years due to having the most horrendous neighbours, lately it's become a daily oocurence due to triggers like a dog barking for one example to a neighbour having a party which I know is nornal but it sets my brain off to thinking it'll be all night and it's going to get worse. I can tell myself that it's not the case and that it's nowhere near what I had before it's just people living normal lives but my anxiety takes over and it's getting to the point where I feel insane and I dont want to live like this even to the point of dark thoughts. Being peri menopausal hasn't helped but I got like this before.

Please is there anyone on here that's been through this or has any advise how to cope as my meds take bit of edge of but it's not stopping it.

Have you done CBT before? If so, time to put those skills to use. Things like what is the trigger, leading to the thought, leading to the emotion. Once you've broken it down into those separate bits, look at the thought that starts it off. Is the thought accurate, realistic? Are you overthinking it? What would it look like to an outsider? Or do as I do, and check the thought out with.partner/parent/friend who doesn't mind being a sounding board.
If you still ruminate even knowing it's probably catastrophising (and believe me, I do), then I move on to doing small tasks to distract myself for 5 minutes. Wash up, sort laundry, make a brew. Little tasks to occupy your brain with something else, to give it a bit of respite. String them together and your brain will hopefully settle. In your case, maybe the tasks would involve leaving the house for a bit maybe? To get away from the triggers?
And finally, but definitely not least, have you thought about HRT? If your hormones aren't right, it's really hard to break the anxiety. Mine were a total nightmare to the point where I had a hysterectomy and oophorectomy to get rid of the progesterone and just have oestrogen patches, but that's an extreme example.

I hope something here helps and you feel better soon

Thank you so much it's hard once it kicks in as I cant switch off even if I try to. I use to have fight or flight so once I leave I struggle to come home so I try to sit with it maybe where I'm going wrong.
I've heard of cbt before I'm guessing I need to contact a councillor to get that treatment or through a doctor?

(also I didnt know I could go on hrt yet still getting periods)

If you are in England you can self-refer for talking therapies

Sorry, link didn't attach Find NHS talking therapies for anxiety and depression - NHS https://share.google/MWkt9GlzNH9ZO5Mhu