No porn. Make an effort to talk to whomever you're interested in. Be honest, polite and respectful. Porn is useless in real life. Experience with real people is what you want.
panic attack is also the part of process bro, gone through that extreme phase of anxiety and panic attacks. when i left sugar in 2017, i had panic attacks too, then in nofap too i got panic attacks, hence any nasty habit change comes with panic and anxiety. in nofap i had severe panic attacks really dangerous, which we see in videos of panic attack exactly those kinds.
you are in need of serious help, either your help yourself by facing your deep buried fears. like not getting married, living life alone, no money in life, nobody to take care in old age, or fear of loss of someone close.... you have to assess your situation, what are you lacking in life, where you want to be in life? where are you now? what are your ambitions you are ignoring constantly, you have to assess your own life in free, or you pay to some degree holder in psychology or psychiatrist to assess your life for you. my suggestion to you is you take care of yourself first, do not take medicines for your anxiety or panic attack, as far as my experience goes these things are a signs of something we should do in life and not doing it, i get panic attacks when i watch a movie instead of work to complete my project before deadline. choice is yours, and do not be afraid of panic attacks, usually when i get panic attacks (very rarely now) i smile and laugh and assess what i did wrong and answer come in front and panic attack stop, and i start doing my duty in life instead of doing useless stuff.
One constant in life is change. The more things change, the more they stay the same. The best lessons are learned in hindsight.