I have always had anxiety and a little bit of panic but it has increased recently. My main trigger is being somewhere I can't escape from easily or without making a scene. For example during a play, at a meeting, during a church service. Recently I have started to panic in a queue. I am a little panicky but OK whilst in the queue (I know I can leave the queue). Its when I am at the cashier that I panic as I know I cannot escape during the transaction. I start to feel faint and my hands shake when paying etc. I have started to avoid this by online shopping, but I know avoidance can only make it worse. I have a few one on one meetings coming up and I am so anxious about them. In a situation where its just me and someone else I will have this panic that I cannot leave. I am worried about making a fool of myself. Outside of these situations I am fine. I am OK in crowded places, restaurants etc as I know I can leave without making a scene.
I think this has all stemmed from a childhood trauma but not sure why it has become so much worse recently. Possibly perimenopause as I am mid 40s and periods are become a bit irregular.
Any advice how I might deal with this or how to stop it getting worse.