Dealing with that "out of control" sensation usually requires a shift from overthinking to active management of your nervous system. I’ve personally found that the more you try to ignore the panic, the stronger it gets, so I started using specific grounding exercises to break the cycle. I recently discovered a great breakdown of these strategies that actually explains why our brains freak out and how to stop the spiral. You can Read more on Attainify about these practical techniques. For me, having a step-by-step plan for high-stress moments was the only thing that finally stopped the feeling of being a victim to my own emotions.