Sorry to not come back to this before. I was really tired last night and still quite tired and out of it today. I think I've managed to shut down the screaming part on the whole, it's not ideal but it's the safest thing to do for now.
I'm worried about how I'm going to cope at work tomorrow as I can sometimes find it unsettling. I will try and make a list of anchors and some physical grounding stuff. I need to try and remember not to be hard on myself if I get upset because that generally ramps up the panic.
I tend to experience 'too much' or 'not enough'. A bounce between hyper- and hypoarousal. I have quite a narrow window of tolerance before I either get distressed or numb out. I'm hoping that over time I'll be able to manage this better. I went for a walk today in the countryside. Just a little one, but it helps me ground myself and makes things quieter in my head.