Hang in there
I experienced the same as you. The first thing I did was practiced breathing through my mouth and not my nose, without plugging above water. Then gradually worked myself into using the snorkel just at the surface. Then to the reg submerging myself into the water without my mask, breathing all the while through the reg til my head was completely submerged. And then finally put my mask on and did the mask removal.. First partially lifting it up and then the full removal first with eyes closed and then open. It almost seemed like if I had my eyes open I had trouble, but with them closed I did much better. Sounds like a long process and not for everyone, but it was a way that I finally got control of the situation and didn't get myself worked up over it or end up choking and shooting to the surface.
Good luck with your practicing
I experienced the same as you. The first thing I did was practiced breathing through my mouth and not my nose, without plugging above water. Then gradually worked myself into using the snorkel just at the surface. Then to the reg submerging myself into the water without my mask, breathing all the while through the reg til my head was completely submerged. And then finally put my mask on and did the mask removal.. First partially lifting it up and then the full removal first with eyes closed and then open. It almost seemed like if I had my eyes open I had trouble, but with them closed I did much better. Sounds like a long process and not for everyone, but it was a way that I finally got control of the situation and didn't get myself worked up over it or end up choking and shooting to the surface.
Good luck with your practicing