Regarding a drug-based solution, I recommend Silexan. Scott Alexander wrote about this not that long ago on ACX, and anecdotally, it’s been shockingly effective for anxiety issues that arose for me a year ago.
Regarding an entirely psychological, but still clinical solution? Consider starting online therapy with a psychologist/psychiatrist. This has helped me as well- not to the same extent as the Silexan, I think, but it still helped just because it was a dedicated hour per week of thinking about it and voicing those thoughts to someone. Almost every breakthrough came from me just rationally talking it out, but that was 10 times easier in therapy than on my own because I had nothing else to get distracted by or be doing during that period. That, and talking about one’s problems to another party has been proven to improve problem-solving effectiveness as compared to thinking them through internally, even if the other party is doing nothing but listening (or even if they’re a literal inanimate object like a rubber ducky).
Finally, for my own anecdotal “folk” solution that I completely made up, but which helped me at one point and might be helpful to you as well: try to imagine two selves inside of you in a dialogue, one of them completely calm and rational, and the other embodying whatever your emotions and impulsive thoughts are (so during a panic attack, this would mean picturing one of you who’s having the panic attack and another who’s calmly thinking about what to do next to resolve the situation). Then, in the dialogue, picture the rational one consoling the emotional one (which is a perfectly rational thing to do for someone who’s stressed or anxious).
That last one, I used for a week or two with moderate effectiveness, and then I transitioned from that to standard self-compassion. I’d heard about self-compassion before, but I didn’t really get how to actually do it until I’d gotten some practice with that toy model of the rational and emotional selves.
Regarding a drug-based solution, I recommend Silexan. Scott Alexander wrote about this not that long ago on ACX, and anecdotally, it’s been shockingly effective for anxiety issues that arose for me a year ago.
Regarding an entirely psychological, but still clinical solution? Consider starting online therapy with a psychologist/psychiatrist. This has helped me as well- not to the same extent as the Silexan, I think, but it still helped just because it was a dedicated hour per week of thinking about it and voicing those thoughts to someone. Almost every breakthrough came from me just rationally talking it out, but that was 10 times easier in therapy than on my own because I had nothing else to get distracted by or be doing during that period. That, and talking about one’s problems to another party has been proven to improve problem-solving effectiveness as compared to thinking them through internally, even if the other party is doing nothing but listening (or even if they’re a literal inanimate object like a rubber ducky).
Finally, for my own anecdotal “folk” solution that I completely made up, but which helped me at one point and might be helpful to you as well: try to imagine two selves inside of you in a dialogue, one of them completely calm and rational, and the other embodying whatever your emotions and impulsive thoughts are (so during a panic attack, this would mean picturing one of you who’s having the panic attack and another who’s calmly thinking about what to do next to resolve the situation). Then, in the dialogue, picture the rational one consoling the emotional one (which is a perfectly rational thing to do for someone who’s stressed or anxious).
That last one, I used for a week or two with moderate effectiveness, and then I transitioned from that to standard self-compassion. I’d heard about self-compassion before, but I didn’t really get how to actually do it until I’d gotten some practice with that toy model of the rational and emotional selves.