Managed a minor panic attack in the worst possible way

So basically I have OCD but it’s been pretty stable lately. I haven’t had a panic attack in months and the last times I’ve had any, even major ones, I managed them elegantly, I really felt in control and was able to stop myself from doing destructive things (I tend to physically harm myself and sometimes damage objects in my surroundings during big panic attacks).

Some years ago I developed this compulsion that manifested during panic attacks, where I went to knock at neighbours’ doors or even ring their doorbell (usually at night). After talking about this with my psychiatrist and psychologist, I tried to “engineer” my compulsion into a less socially compromising version: whenever I get that need during panic attacks, I open Google Maps and call hotel receptions instead of ringing doorbells. At least I don’t risk to bother anybody in their sleep/free time/privacy. I don’t even need to really talk to operators for my compulsion to be satisfied, it’s just a ritual.

But tonight I was beginning to have a mild panic attack and since I am abroad I was unable to successfully make calls to hotel receptions, and my intrusive thoughts kept building up, so I went to knock at my landlord’s room at 2 AM and luckily he was still awake so at least I didn’t wake him up for my fucking OCD compulsion but as he opened the door I had to quickly come up with an excuse so I pretended to be concerned about the dishwasher not working properly. So we had this 2/3 minute conversation checking the dishwasher and of course the dishwasher was completely fine, so I know from his perspective I just randomly went to knock at his door for something that I might have asked him about at literally any other time of the day.

This was so embarrassing, I know something like this cannot happen again if I don’t want to compromise our relationship. I need to find alternative ways to cope with mild panic attacks, because I have been very stable for almost two years but I do get a panic attack every now and then.