Slow down - take some deep belly breaths - make sure your shoulders dont move when u take in the deep breaths - and let them out sloooooooowwwly !

Prioritorize what you "HAVE" to do (however, take the word HAVE outta this - it takes away your power. Rather than say HAVE TO DO - say - "These are the things I want to get done today", that takes away some of the anxiety of what u need to get done, as well as gives YOU power over the HAVE TO'S. Make a list of 3 things you want to get done, and start with small steps, and as you finish one thing, mark it off your list with a BIG smiley face ! See your accomplishments!

Since coming to this board - it is obvious your anxiety/panic are weekdays, or work related, or being away from home.......have you figured out which? Do you like your job? Is it a high stress one? (I am just trying to put some puzzle pieces together).

you CAN handle this, you WILL survive it. Just take a step back, focus, breathe, and take a step on ONE thing you need to accomplish.

Good luck ! I KNOW you can do it.