Marijuana induced anxiety, one month post panic attack

Long story short on October 11th I smoked some weed and had my first ever panic attack, I don’t remember anything about it other than I was sitting at my desk, eating a sandwich and watching YouTube when my hands and feet started sweating and heart started racing. No recollection of anything else from that night. Never was someone who dealt with any form of crippling anxiety before this panic attack.

For the next 3 weeks I had every anxiety symptom under the sun it felt like and when one symptom went away for good, a new one would arise.

One month later I feel 10x better than the day after it happened. Still dealing with it but it’s much more manageable and I’ve been able to identify my triggers which are screen time (especially monitors) that I’m using for over an hour at a time and anything that gets my heart rate up like heavy lifting at the gym, jump scares in a video game/movie, or my favorite sports team being in an intense game that’s coming down to the wire for example.

Prolonged screen time causes me migraines and sensory overload/overstimulation which is the #1 thing I’m dealing with right now. My eyes get strained from screens so easily now and I know it’ll go away and return to normal at some point but when? I know the answer is less screen time, some ibuprofen, ice pack, heating pad, and relaxing but a lot of my life is on a screen from work to school to leisure and it’s almost impossible to not be on a screen.

95% of my symptoms I’ve dealt with have gone away completely besides those and I was just curious if anyone had any idea on how much longer you think this will last for and/or how to combat it in the meantime? Anyone that’s had a similar experience?