I'm going to suggest something that my T always tells me...and I know it's hard, and I hate it when she says it, but it does help.

Instead of constantly trying to drown out the panic, can you just give it a little space? Give yourself a few minutes to pay attention to the panic? The more you ignore the panic, the more insistent it will become. Yes, this is that mindfulness stuff, but I've found that if I pay attention to the panic, it does lessen.

So - what that might look like. Just stop, and sit for a minute. Take a few deep breaths, and notice that you're feeling anxious and panicky. What does that feel like in your body - are your hands shaking, heart racing, sweating? Notice it and just keep breathing. What are you worried about? Name the things that are making you panic. Is it something you can do something about? If so, what? If not, notice it and move on. Continue breathing.

I also find it helpful to actually write down a list of what I'm worried about, and see where I can find myself some space. If I have too many appointments in one day, can I cancel or reschedule some. If I don't have time to cook, can I go out to get something. If I'm panicking because I have people coming over, what can I do to make it less stressful (put the dogs in another room, ask them to call first, etc). If it's something beyond my control, like a presentation that I have to give for work, then I list out what I'm afraid of (speaking too fast, not being able to answer questions, everyone staring at me) and I make plans to mitigate those specific things (slow down, have a generic "I don't know, but I'll find out" answer, pick a spot in the room to focus on, etc).