Hey tidalpine. Your nap didn't mess anything. I promise. They will all pass. The thoughts, the panic, the anxiety. The thing people need to understand is that its not an illness at all. You are afraid of fear itself. You are afraid of another "panic" thought or feeling. So you are always on the lookout for another panic attack/thought which just stresses you out more. Constantly checking if you are doing better or no. You will never get better until you stop trying to get better.
The worst thing you can do is fight your thoughts. Realize those thoughts are nothing but thoughts and words. you can't control them so stop bothering to control them. Instead just observe them as a second person. Listen to them, let them be there. This is not a "technique" you are using to get "rid" of the thoughts. The point is to stop that inner resistance. You need to get to a point where you are not afraid of the uncomfortable sensations and feeling and thoughts of fear. Just observe and listen to them when they come, they'll pass on their own accord. Don't try to distract yourself on purpose. Live life with a regualr daily routine,etc and life itself will distract you. No doctor visits, or researching your symptoms. Researching makes it worse. Overtime you'll get better as you forget about this thoughts and they die out on their own.