Good morning Jess from the USA.
You will find people from all over the world on HS. This forum, and the people on it will help you as you continue along your road to healing...healing which takes a long time, healing which I never believed could take so long.
I am glad that your therapist is one who identifies trauma and can give you many techniques that can "turn down the volume" of the "fight/flight" response.
My therapist introduced me to this chart, an understanding of the polyvagal theory and it has been incredibly useful to me to see the body's responses , meant to be protective but over long periods of time very detrimental to our health. It made sense that the physiological things I had experienced, brain fog, difficulty sleeping, loss of appetite, shaking, inability to focus, being on high alert and fear and especially how I felt when I had contact with him.
https://lissarankin.com/polyvagal-theory-interoception-a-neuroscience-understanding-of-attachment-trauma/polyvagal-chart/It is possible, to identify when you are in the red and blue zones and to bring your body back to the green area.
Some people will require medication. I have used an anti anxiety med at times when I could not stop the "anxiety".
I would add walking every day( especially somewhere in nature) , yoga or another meditation practice as helpful to your healing. Connection to others and developing a new hobby or skill, journalling, drawing, watching comedy...many things will help.
I started golfing after BD and when I would address the ball, for that brief few seconds, was a time when my mind would go blank and not think about him and what had happened. Those few seconds were so vital to me..because I could not turn off the thoughts most of the time, even when I was sleeping.. I play mahjong now and spend a lot of time gardening, and that helps a great deal as well.
We moved many times for his career and our acquaintances were mostly couples who worked for the same company. They turned away from me when I was sent back to the US...I didn't have family here, we had only been in this location 2 years and our "friends" were his work people, I didn't have a job or a dog......I don't know how I survived, honestly I was in very bad shape .
My suggestion is to find new friends. By joining activities, meetup groups, faith based groups, volunteer, join a gym....I tried to make sure that I got out with people every day, even when I did not want to.
I find I still catch myself constantly getting caught in what if... how? why? self-blame and I get stuck again. It seems like I struggle with accepting what he is going through and making sense of life. Unpacking what I thought would be our future and now making sense of my new life. Accepting and understanding that what we were, meant absolutely nothing to him yet even through all this hurt and destruction I still miss him and our family.
Acceptance is key but you can tell yourself all that you want and it comes in stages. This is not about you nor the marriage. Of that I am convinced however that did not stop me from wondering what "she" had that I didn't or why he would choose a life that was so totally foreign to the one we had worked hard for all our life.
I found reading other's stories as well as meeting LBSers on person very helpful to understand my own turmoil.
Glad you found this site. You will find many different opinions about MLC and each person's story, situation and family is different so take what fits for you and disregard what doesn't. There really is not a right or wrong way to go through this and I am not sure there is a way to rush through our own trauma.....but when you look back, you will see that you are processing, healing and growing in baby steps.