From your description given above I get to know that you are feeling low and difficulty in initiating activities. Then you have also told about panic attacks becuse of which you avoid certain situations. Your sleep is also disturbed. All these suggest that you might be suffering from depression which may need medications and counselling.
So take Psychiatric help at the earliest.
Next Steps
you also try doing exercises or yoga or deep breathing exercises. Meditation also will help.
Health Tips
don't delay..get yourself evaluated