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.
You have to keep going. You must endure and let your brain process, and learn to relax and exist in a non-stimulated state. Facebook and Tik-tok have fried our brains so much that sitting in silence for 30 minutes is painful because we are used to constant dopamine.
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.
Not an endorsement, but you could look into Acceptance and Commitment Therapy (ACT). Similar to CBT but a lot of it centers around learning to notice and accept negative feelings without spiraling. Rather than trying to avoid the thoughts, it’s about accepting them and still taking positive _action_ regardless.
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.