Welcome!
Glad to hear your already up to day 5, just coming on to gye and starting to count the days as well as using keeping busy to help with urges is a huge step in the right direction. Keep on posting and hopefully you will find some help and guidance on here from the amazing people in this community.
Did you check out the Flight to Freedom program?

The fear of the unknown is horrible. At the right time, the right person should speak with your wife.

i fell yesterday
but i know why i was full of anxiety and when have this feeling i just look to fill it with something the question how to deal with it next time it happens 

had a thought yesterday while laying in bed when someone falls to floor its not that bad because he can't fall anymore. but when climbing a mountain if you fall you can fall more and more and can even be fatal, we will have to make sure to stop falling and go further. the same is with our journey even if we fall we can't just let it go because we can fall even lower and we can end up.... we just have to pick ourselves up and and go up again even if we can fall again we don't land and the bottom at least we stay afloat

So what is your plan next time anxiety hits? Exercise? Calling a friend? Mindfulness? Something else?

thanks for the options
would try mindfulness

maybe try getting used to it now.... Very healthy

bright wrote on 19 Nov 2023 02:08:

please explain used to what?
mindfullnes?

yep.

bright wrote on 19 Nov 2023 14:40:

i do mindfullness but when a nisoyon arrives have to remember  to use it

I would try honing your skill at urge surfing. Its related and has really helped many of us.