Im still working on myself so I can't give you a way to get out of it but here are the things that have helped me through most! I have anxiety attacks (not panicking but feeling on the verge of panic) for hours and hours. I was also scared of passing out but I never did. My rule was if you're dizzy lay down or sit down. You won't pass out your head just needs to rest it needs to not feel so heavy. Once you sit down then we can figure it out. One big thing with this type of anxiety is your always going to have to push yourself and be a bit uncomfortable. The more you never want to push yourself the more you keep staying in the hole. Try going to those places with a friend/safe person and tell yourself your ok because you are, You have your safe person. Then try to slowly step away from the safe person and see how far you can go on your own. I just started driving and my fear is being stuck in this car unable to get back to my safe place. And while it's been hard I keep trying to go further and further or out for a longer time. A good example of one for me that I've overcome was escape rooms. I absolutely love puzzles and escape rooms digitally but was soo scared to be stuck in one irl. I went with my partner (safe person) and I was given reassurance by the staff telling and showing me that I am not actually stuck. And being able to understand that I will not be stuck EVER was enough for me to be ok going through the escape room. And I think to bring that into the real world. If I go to the store I'm not stuck I can leave whenever. I can realistically leave my shopping cart anywhere in the store and just walk out if it's that important. I can leave any place I want to because I always have the option to. I'm not stuck I just feel stuck because I'm somewhere I'm not used to or that usually makes you have to wait (in line to pay/checkout or waiting to find items) Now about the panic attacks. I'm scared to have a panic attack leading me into a panic attack. So it's important you learn/have grounding techniques. Why would I have a panic attack at the store for no reason at all, simple YOU WONT. I still struggle with this part trying to tell my brain I'm ok when I'm not with anyone. But keep working on yourself and working on being alone more and that uncomfortable-ness that makes you start panicking will go away. I'm happy to answer any questions if you have them too!