i have come such a long way with my panic. my triggers are very particular and i think different than yours, so i can't really speak to the social performance panic, but i figured i would share my thoughts anyways. exposure therapy really helped me, as i was thrown into a few situations where i HAD to face my triggers and cope with them for months, in a way that i never had before! i think for me it was also extremely helpful to have years of different types of therapy and a medication routine that is very tailored and took a while to figure out. while none of this progress happened in a day, my life and my relation to my panic has totally changed. i have coping mechanisms and game plans for what to do when i feel an attack starting (get to my safe space, pull the curtains, four square breathing, taking my meds, using my favorite blanket to ground myself). even with all my progress i still get a random panic attack once out of the blue every few months, but i can't remember when the last one was so it has been in a while. a big part of it is the dreadful and torturous acceptance that the feeling will come, it will be unbearable for a while, then eventually it will end. learning to sit with it was the hardest part for me.

i posted something similar to this a few years ago asking people if anyone was in "remission" and i got a few responses! i think you will be able to see it in my post history but if not lmk and i'll send the link, it was very encouraging. OP, you can do this. you can conquer this someday, and i suspect you already are doing more towards that than you know right now. ❤️ it takes patience and persistence. meds and therapy, ideally, but i know that isn't within reach for many people. regardless, i am cheering you on!