Welcome to Beyond Blue Forums,
I am sorry you are struggling with fear and being afraid,
I can understand how your feeling, I have also and still do struggle with fear, its not a good feeling to get.
Maybe if you could make an appointment and speak to your GP about how your feeling, he/ she can get you help , meds, therapy . Just wondering if you have tried this at all.
I hear you about not being able to turn your mind off, I find what works for me when I'm ready to sleep is to do some meditation (guided). then I put gentle soft music on and concerntrate entirely on the music, listening and singleing out the different instruments, this is living in the moment,
Thtough the day distraction works by giving your mind a break from your thoughts of fear, something that you could try are internet games ie: jigsaws, colouringin, the idea is to fully concerntrate on the task your doing. I was told a few months ago that our brain can think only one thought at a time, the more we try distraction the easier it gets.
We can get better, but we need to want to get better and be pro active towards our mental health.
There are lots of threads on bb with success stories, and many threads that has great suggestions about helping our selves, your welcome tom take a look through the threads, and feel free to join in the conversation if you want to.
Talk here any time you want to. I'm not here always but I usually pop in a few times a day,