I can’t tell if this is a new baseline or rolling PEM

I crashed almost 2 months ago due to a really bad panic attack. Took me about 2 weeks to slowly climb out of the crash but I think a combo of anxiety, pain from another medical condition, and just doing too much before getting out of the crash sent me back into the crash. It’s been a month since then. Now, I will have days in which I seem to be doing a little better but of course I will over exert and then wake up with all my PEM symptoms. It also seems like heat and seasonal allergies are contributing.

I am just so worried this is a new baseline because if it is, that means I will have to spend all my days resting. I won’t be able to watch long videos or listen to music or talk too much (all things I believe contribute to me staying in this crash). It also means not being able to leave the house even for necessary appointments (I HAVE to leave the house for an appointment next week and that’s giving me a lot of anxiety).

Is there a way to tell the difference?