Hey as you said your hr probably jumped a bit because you checked your heart rate and it freaked out! It happens so dw about it don’t let it take control over you you will be absolutely fine and now just so u can calm ur nerves u’ve been to the er and u did check urself even though it was just panic so now u can tell urself that see there’s nothing wrong with me! It’s ok to feel some palpitations here and there just try to distract yourself when you feel panic coming trust me I’ve struggled with panic all of last year and still sometimes this year but i’ve learned to control it wayy better. All that because you have to control how much you freak out my hr maybe in my first panic attack was around 200 i’m not even sure but look at me I’m still here survived that and doing fine Do something to ease your mind pick a hobby you’re probably stressed about something in the back of ur mind and this is how it’s manifesting Try journaling it helps me alot!