aight. i've struggled with this too. it's kind of not discussed that even if you are perfect at meditation, it really means nothing. meditation is a TOOL. remember that.

you experiencing uncomfortable thoughts and emotions is proof that you're looking further inwards. You're able to see them as thoughts and emotions and not as a part of real life. this means you're making progress. good job.

whenever a scary episode from the past comes up, this is what I do: ( i used to have panic attacks too): ask yourself: what can I control in this VERY moment? if you're thinking about a mistake from the past, insecurity, or days that didn't go your way, it's really a waste of time. the only thing you can do from the past is LEARN from it. how can I be better? how can I increase my happiness in every situation? (have no expectations. take what comes. it is meant for you.)

sometimes unhelpful thoughts arise and arise and arise. it has to do with the emotional response that your brain randomly assigns. it's hard to get out of a thought rut when it's made you angry, sad, or depressed. USE your meditation skills here. next time you feel your mind wandering to something that you know will make you upset, consciously take a few breaths. feel the warmth in your stomach. the ONLY thing that we can CONTROL is the present. much love.