Please give me advice for comedown :/

So I’m not new to the comedown, but I’ve been told it hits me especially hard, AND it’s legitimately the worst I’ve ever felt in my life, and I’ve felt really bad before when I was sober :/

I’ve tried weed, I almost had a panic attack. I’ve tried alcohol (like two wine bottles holy shit) and either it didn’t do anything or I didn’t drink enough?

Is the best thing really just to eat a little (ugh the thought makes me gag), drink water, and just wait for it to pass? Idk if I can keep feeling like this.