Dealing with Frequent Panic Attacks at Night

I keep having these panic attacks at night. I know the trigger— a long time fear of being watched through the window. But i’ve recently bought black curtains and my room is high up off the ground. I KNOW that i’m like, not and’s i try to calm myself down but it’s like there’s these other thoughts with a mind of its own panicking, so here i am. —i had these panics before the black curtain but i’m saying it just happened again— covered in sweat, breathing hard, staring at a blurred obscure version of what’s really there. I’m also sure i saw a man in my corner (what my brain made up to be a man) and tbh, i have no idea what these panics are like— idk. I haven’t taken any meds to trigger it. I don’t know what to do ? these pants used to happen like one a year but recently it’s been multiple times a month?