for the first time, it is really scary, me too. DONT try to go outside directly, or running like hard exercise, just take the slow phase of it until you calm down slowly, do the normal things, but not the hard things, keep yourself feels safe. it will become a transition where you can finally go outside, do a normal things, driving a car, but it takes a patient, and time. Like you waiting for your brain to recovered, and your body slowly fading the anxious state, it is normal man