How to Stop Disassociating After a Panic Attack?

Anyone have any idea how to stop immediately falling into disassociation after a panic attack? I tend to get stuck in the brainfog/disassociation loop where I'm barely present and things go by in a blur after... Once I'm myself again I'm aware how scary and how much time I lost not being "me" and then I get very distressed about it. The same stuff happens after traumatic nightmares that bring the feeling anticipating the "next one" into a self fulfilling prophecy.. Just holding onto hope that I do have good days every now and then reminds me I haven't lost my mind but the lack of control is horrifying.