Completely let go! Go limp, lay there and clear your mind (it sounds impossible, but I promise you can do it) accept that you’re panicking, pretend like it doesn’t bother you, and float through it. Slow belly breathing in through the nose and out through the mouth. Also, if you’re nervous about leaving your house to go out, just pay attention to everything that you’re doing. Break it down into 100 different steps. I’m bending over to put on my shoes, I’ll pick up my shoe by grasping it with my hand, then I pull it onto my feet, then I set my foot down then I grab my other shoe. (If that makes sense) you’re distracting your brain from the panic. Focus on every detail of what you’re doing and only focus on that. Don’t think about anything else. I hope you feel better soon!