You sprinted for the bus and missed it. The next one comes in four minutes. Most panic is like that.

Alarm arrives at full volume before any assessment of the actual consequence. The body treats a missed connection like a genuine emergency, and then the reasoning part catches up and finds a four minute wait. The gap between the size of the feeling and the size of the problem is the thing worth noticing.

Next time you feel that surge, name the real consequence out loud before doing anything. Say what will actually happen now. Sometimes it is serious and you will want that clarity. Far more often the answer is a small delay, and the panic drains out of it once it is measured.