If you want to panic less while looking at charts, get off anything under the h4. You can literally solve part of that issue in under 24 hours.

Lower timeframes will trick you into thinking the market is doing something urgent (it's not). You need context to make good decisions.

The more zoomed in you are, the more emotional your trades become. The more you zoom out, the more calculated your decisions get.

Use higher timeframes for direction, structure, and clarity. Use lower timeframes for execution.

If nothing has changed on the h4, your plan probably shouldn't either.