having a panic attack in the middle of the night

so its happening again - the well known panic attack at night, insane level of tenseness, thinking it could happen any second, taking antiemetc medicine and it not really working cause the n* is caused by anxiety and not actual sickness. its hard to live like this i fuckin hate it i had it for all my life but since i got my tonsils removed in october last year it has become so much worse eating never was so hard, leaving the house and taking the train to work - the hardest not being able to enjoy most things bc of it ugh i am so defeated and helpless doesnt matter that i know the fear is the worst part about it, no matter how much i try to shut it out - its this endless spiral i just cant get out if anyone has some recommendation for distractions such as mobile games, yt videos or exercises LMK i can recommend block blast (mobile game)