Good on you for reaching out and seekinghelp from a counsellor.
Valium has quite some sude effects and is highly addictive, I can understand you want to avois taking this. I’m a bit puzzled as to why the GP prescriped Valium as there are better options out there for depression and anxiety, but I would still prefer to at least take the route of counselling or psychological help.
Example antidepressants that are used for anxiety:
fluoxetine (Prozac or Sarafem)
citalopram (Celexa)
sertraline (Zoloft)
paroxetine (Paxil, Paxeva, or Brisdelle)
escitalopram (Lexapro)

When I feel an attack coming. I start with 5 things I can See, 4 things I can feel, 3 things I can hear, 2 things I am blessed by, 1 big deep breath. I continue with these until , my anxiety is under control. Sometimes, if I catch my attack early enough it only takes one cycle through, other times, it can be 15 times through, naming different things each time. It works for me. Hopefully it helps you too. xxx

Do some self realisation journaling.
What triggers the anxiety? Is this something you can control beforehand?
I took a long look at myself, with the help of some in-depth, deep self-realisation questions I found online and can mostly identify where my naivety is coming from.
Do this and employ some cool down techniques like 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell and one you can taste or finding something to focus on like counting tiles. Sometimes walking barefoot onto a cold floor can help.
If you can’t get back to sleep, clean or bake or read.

I would definitely say please try not to take the valium unless absolutely necessary. It is so addictive.
Definitely avoid caffeine.
I’ve been using cbd oil gummies (no thc) which have helped a little.

It sounds like you are on the right path to get professional help. During periods of anxiety and depression I have found yoga and meditation useful.. there are many online options if you are not comfortable (or able) to get to a group (although if you can these communities can be amazingly supportive).
Also, just doing something for yourself every day – it might be the most random thing that pops into your head for example baking a cake but try and do it. It might give you a moment of relief (or escape from my mind as I called it). Good luck and know you are not alone x

You’ve done the best thing you can do for yourself, it’s to recognise the anxiety and/or depression and ask for help. No one should be doing it alone so huge praise to you. I’ve been on prescription drugs from my GP for depression and anxiety and found psychologists and counselors to help, it’s just helpful to talk it all through, get to the root cause and work upwards from there, and learn to manage it from there on, self-care is important here too, so walking, meditation, yoga, reading, painting – anything that relaxes your mind helps. Along with your self care activities, for me, I’ve found some natural remedies to help too, the Caruso’s ‘Stress, Anxiety, Sleep & Relaxation’ range is great, magnesium at night can help you stay restful during your sleep, CBD Oils – ask your GP for a referral for approved ones, worthwhile to visit a (good) chiro, sometimes are nerves aren’t communicating well to our nervous system if our spine is not aligned to talk efficiently to our brain.
There’s a few that really help me, I hope you seek and find what benefits you and your health soon. Wishing you all the best

I usually concentrate on a hobby when this happens. So I love painting mandala or building LEGO. It really depends on what works for you. Hope you kind find something that helps you soon! Sending positive vibes

I’m new to anxiety, I stopped caffeine for a few days and found my anxiety reduced. I’m not a big coffee or Coke etc drinker and I still noticed I was calmer. Then I went out and had a Pepsi. Back on the wagon of herbal teas and hoping it continues to help

Finding something to take your mind off it. For me that’s a shower or a phone call. Also I found natural anxiety balms help a lot.

I have diagnosed generalised anxiety disorder. Some things that help me are mindfulness, grounding, and listening to sounds of the rainforest at night to help me sleep. Make sure you are getting a little bit of fresh air and sunshine everyday and cut back on caffeine. The most important thing is to keep in touch with your doctor and let them know if things get worse. Good luck on your journey, it may take a while but you will find a coping strategy that helps.

Hi
Self awareness and taking steps like speaking to your GP and getting a referral are awesome. Well done.
I’m surprised valium was offered too but I’m not a GP.
Personally, I found borrowing a dog and walking with a friend really helpful. The dog owner, bless her,
would get up at 530 am to hand over the dog. Rain or shine, we went. I miss doing this so often now but I did a lot of miles when I needed too! All the best.

Jigsaws are calming to my daughter.

I find cross stitching helps alot with my anxiety. It gives me something to really focus on and I feel accomplished when I do complete a piece

Oh no you poor thing! Is it possible to do a evening yoga or meditation class? I would always have the best sleep afterwards and it really helped with releasing all the daily stresses

Anxiety sucks ! I found walking helps too, Have you considered getting a treadmill? That might help for the middle of the night if you feel the need to walk then. Try fb marketplace for a second hand one. Teas might help too. Even the ritual of making tea and the aroma – especially if it is a herbal tea can help to calm me. I try and nurture myself too by burning my favourite scented candle. Maybe look into meditating. That can be amazing. I haven’t tried yoga ….yet, It’s on my to do list. I hope you can find some strategies that work for you. Remember that the feelings will always pass.