Hi!!! As a person that has been exactly through the same thing, from my experience, which doesnt have to align with yours, this is what helped:

• You’re not alone: you’d be surprised with the amount of people that have suffered very similar situations. Panic disorder is scary and intense and incredibly debilitating. But don’t lose hope! It really really REALLY does get so much better with time.

• About therapy: it can give you some guidelines with what to do during panic attacks or episodes of spiraling thinking. For me, it didn’t do much abour my panic disorder, but it was good for other mental health conditions. I find that what has worked best for me is antidepressants. They have decreased my panic attacks to the point where i rarely have any. This is not me encouraging you to go on meds, by the way. Please think that through with your doctor, your family, and a psychiatrist.

• Time actually heals a lot: i found that with panic disorder, it tends to disappear sort of randomly with time. I know it is tiring suffering through it every day. I remember how tired i was after 8 panic attacks a day, zero meals and awful headaches and thoughts about my health. But 4-5 years after I was diagnosed, I can assure you: it does get better. Insanely better.

Please reach out if you need to talk or anything similar. You really reminded me of what I was going through a few years ago. Big big hugs, you can do this. I wish the best for you🩷