Meditation, rory.

It's a 6w5's best friend. You need to find time away to bring calm to your spirit and your soul, especially if there's chaos around you. You don't need to be overstimulated. Try to find at least ten minutes a day where you can be totally alone, in a place that's quiet and calm.
This is what I do, and I've learned it recently (it really, really works):
Sit down in your quiet place, and close your eyes. Go somewhere where you won't be disturbed for about ten minutes.
Imagine that you can see your spine, and each individual vertebrae. Imagine a small circle of light, circling your vertebrae.
Let that small light circle go ten times around the base of your spine, and think of the word "safe" or "I am safe" as the light passes around the spine.
Do this for each vertebrae (you have 24 from the base of your tailbone, up to your neckbone). Imagine the point of light going up and up, and keep saying, "I am safe" while the light travels the length of your spine. When you get to the tip of your neck, do it again - from the base of your neck down, down to your tailbone.
It should take about 10 minutes...and you will feel incredibly relaxed.
Feeling relaxed is the key to making good decisions. It's easy for a 6 to get worked up, but if you relax, things will seem that much more clear and it'll be easier for you to make decisions.
Alternately, take a yoga class or do non-religious meditation.
Other than meditation, you'll need to find out who you are apart from your family. You're an important individual, and I think 6s forget how important they are (we think everyone else is important and everyone else needs the attention). Get away from that thinking - realize that you're just as important as everyone else, and that you have just as many abilities to make a difference in this world. Feel out what you can, and can't do - and if you have a panic attack, see if you can meditate through it.
Hope this little bit helps, rory!
You are loved.
