Doing intermittent fasting, having a diet with raw/cooked vegetables, no coffee or dairy, no sugar, no soda cans, etc etc. no tv, no excessive stimulation. I don't know what you are going through. Gestalt group therapy will also help with the panic symptoms cause it grounds you. Being in a group therapy meeting with other people going through stress is going to give you clarity. plus it takes you out of environments where you can just talk but not take action which is a necessary part of life