The sudden panic I get when I hear sirens nearby—it’s been weeks and worsening

Over the past month, I’ve been experiencing intense panic attacks whenever I hear emergency sirens close to where I live. It started as a mild anxiety feeling but has escalated to the point where I have to stop what I’m doing and sometimes even hide in a room until it passes. I live in a busy urban area, so sirens are pretty common, which makes this really disruptive. I tried deep breathing and distracting myself with music, but nothing seems to fully help, and it’s affecting my work-from-home days since the sirens can happen anytime. I’m hoping to understand if anyone else has dealt with this kind of trigger and what strategies helped you manage the panic. Also, has anyone found ways to retrain their brain to not associate normal sounds with danger? Has anyone experienced a sudden onset of sound-triggered panic like this? What specific steps did you take to reduce the anxiety when the sirens go off?