Panic attack during bad trip on weed

Last March I had a bad panic attack. I couldn’t feel my body or its sensations. It kept getting worse cause my friend was freaking out. I remember I kept saying my worst fear out loud and I told them all my anxieties and worries. Is it normal to talk and not knowing what you’re saying? Or remembering the next day what you were saying? I remember my friend saying I scared her the next day too which made my dpdr worse I think🤦🏼‍♀️ I had dpdr for a week after, than I was fine until I had another panic attack at work that sent me in a spiral (still in it about 7 months later). I have good days, then I have bad days with increased DPDR. Any tips for getting out of this spiral completely?