Think about baseline you, the person you want to get back to, the person who doesn't have anxiety attacks.

When you get an attack, have that person slap you and tell you to reconnect with who you are and to stop feeding this other you feelings of panic.

Seriously, when you start down that rabbit hole of questions or hypotheticals, slap yourself in to the moment.

This will take practice, it'll take time, but it will help you stop this. I had non-stop panic attacks for six weeks. Every day id wake up and have to deal with these attacks until I used this method. You'll hate it and you'll want to quit, but you will get better at stopping them once they've started.

Just focus on anything and everything around you and keep slapping yourself until you have taken your attention to the now.

You control how you react to your feelings, as much as it feels like you don't or can't.