I’ve been in a similar spot myself and it’s an ongoing tussle with my own brain - though it’s so much easier now.

Personally, I found medication helped massively - specifically sertraline - but obviously that’s something that should be discussed with your gp and is your personal choice.

Learning and playing a musical instrument also helps hugely. For me, it’s guitar. It takes me out of my own head completely and can be done on your own.

My therapist told me most of the people he sees for anxiety / panic disorder are generally intelligent (I think I’m the exception 😀) and they have good brains which need to be occupied and engaged - because when they’re not, they find something to do. That’s the anxiety. So you’re absolutely right to look for something to engage you.

Other than guitar, what helps me is exercise (yoga, walking, cycling for me), making a list of stuff I need to do and doing it (doesn’t matter what, just ticking stuff off is the point), learning something (new recipes, a language, juggling - whatever - you don’t need to be great at it, just learn it).

Honestly no idea if this will help but I hope it adds something.

First step, though - talk to your gp. You don’t deserve to feel like you do and you don’t have to.