How do yall manage panic and erp?

I’ve done erp before and it has help don’t get me wrong but with harm ocd I feel like it’s more scarier and intense so far as a theme. I keep having panic attacks at night especially because I get scared over these head sensations (I’ve mentioned before ik). Where my head will feel warm, heavy, light, sometimes jolts and my body will feel light and warm everywhere with heat and it makes me feel like my body wants to lash out even though I never do it feels so real and intense and it’s so scary sometimes I feel like these feelings and sensations are real and I’m actually holding back. Because it feels like an unwanted urge and you’re holding back feeling. Does anyone else get the holding back feelings? It’s so hard to explain but it literally feels like you’re holding back even though you hate this all. Sleep has been so hard for me too because when I go to sleep I end up waking up randomly at night and getting more panic attacks and it feels like “yup this is it this time you’re going crazy your head is dizzy and you feel body sensations like a pull or out of touch”, it hasn’t happen but it freaks me out so much. I just fear I’ll develop psychosis or some scary mental problem (that’s not to say they’re all bad people) but I get so anxious and scared over it. And than I had a friend kinda scared me by saying that lack of sleep can cause it and I’ve been lacking sleep lately from anxiety and panic attacks. What erp would yall recommend for harm ocd? Fear of going crazy when you get strong feelings and sensations that are scary. (I really don’t like it I love my family and it scares me so much). Sometimes I don’t think this is ocd or anxiety and that it’s real. And how do yall manage severe panic attacks the ones that are so intense you feel like pacing or you freak out badly you can’t stay still and breathe a lot? To me those are the hardest to handle. Unfortunately my trigger tonight was going to eat downstairs to night at the kitchen :( and when I went upstairs I had a surge and major panic and anxiety attack that I’m actually going to be dangerous and scary when I don’t want that. Ik I do compulsions but it’s so hard not to