In my experience, sitting with the feelings pretty reliably leads to panic spiraling. I just don't think my brain is as capable of pulling back a level as yours seems to be. And I'm not sure how to change that.
Try going on walks, doing guided meditations, leaving your phone in another room and reading a book for 30 minutes. You'll find your brain slowly relax, think more creatively and in a more coherent fashion. It's painful at first, but it's the most important thing you can do.