Anxiety & Overload

Another thing to try is to manage your sensory diet, there is info about this online if you google it, I saw a youtube video about it recently. First you work out what your sensory needs and preferences are, what things you seek out, what things you avoid. Then the things you seek, do more of those deliberately, especially to soothe yourself when upset, but also in your downtime to charge your battery; and the things which trigger you, try to cut down on them as much as possible.

There may well be things which trigger you which you don't realise which can be removed to reduce your sensory load. And even things you didn't realise you enjoy, especially in the senses other than the usual 5, like vestibular and proprioception (Not sure if I got the spelling right on those!) Try to remember things you used to enjoy as a child. If you like rocking then getting a rocking chair might be worthwhile, that sort of thing. Look into stimming if you haven't come across that yet.

We are not always as aware of our sensory preferences as we might expect, especially if also have alexithymia, so it really can help to work it through. Apparently trained occupational therapists can help with this, but it seems a good idea to try it yourself first as even if those are available to you, it is probably difficult to get and a long wait. Having your own home can be a really good thing, as you can have more control over your environment and can set it up to really suit your own sensory needs.

Funnily enough, autistic methods to manage our emotions work much better for us than non-autistic methods! So getting a counsellor who is autistic is a huge benefit if you do follow that route, CBT or otherwise. Indulging in our special interests can help for example. If you spend some time after work and at the weekends researching your favourite topic, or whatever you enjoy, that can be much better for us than socialising, which is how many non-autistic people like to spend their downtime!

Since discovering I am autistic I have found it hugely useful to know this sort of thing and it does help me through rough patches. Just allowing myself to be autistic rather than use non-autistic coping strategies is so good. But as we have usually been socialised to stop doing what comes naturally to us and instead learn to do what comes naturally to the non-autistic we do have to re-learn how to be us. It can feel weird at first, like pretending to be autistic, but if you really are autistic it will start to feel natural and should genuinely help.

Best wishes.

Thank you for the advice, I'll give it a try :)

Your panic attacks are being caused  on Your " Subconcious level "  ( Fight or flight response )
It is a natural response to danger that is being triggered at the wrong time with regards to Your situation.
It is being triggered by a situation that caused You anxiety and fear from a previous event, the panic attacks
It is Your mind trying to prevent You from Harms way.
Basically. it is the " Fight or flight " response being triggered in the wrong time,at the wrong place.
It is Your Mind trying to pretect You from danger but it is kicking in at the wrong time causing the attacks.
C.B.T Therapy would really really hjelp You,
You need to re-program / reset the fight and flight response.
Best wishes.