Cannabis Flashback

Ok so before get into this, a few things. I'm gonna post the whole story here, so it might be a long text. Also PLEASE DONT tell me how stupid I am for smoking too much and at the wrong time because trust me, I know.

It's gonna be a long text so if you dont want to read it, skip to the TL;DR!

So let's begin with my Consumtion. It was the day after a long party so I was feeling rather bad and hungover. I had the idiotic idea to smoke a little joint around 9pm to get back into my sleep rythm because I was up until 7am. I smoked maybe 2/5 of a joint which was maybe 20 percent pure cannabis and the rest was "pure leaf" tabacco replacement (idk how you call it). So I didn't expect to get super high. Unfortunately the grass was SUPER strong and my body was still fucked up from the alcohol so it hit me pretty darn hard. At first it was fantastic, I was super chill and went to bed. But then I began to "od" (of course you cant really overdose but its my way of saying that that was the turning point where it was too much) in my sleep and began to have kind of a nightmare. When I woke up from it I was overwhelmed with the uncomfortably high high and began to panic. Fortunately for me I am rational and instantly began talking to myself about how noone ever died from cannabis and how I just smoked a little too much and so forth. But still it got worse and worse and a minute felt like half an hour and it was a constant loop of "ok chill youre just a little too high its gonna be alright" and it getting worse and then me panicing about it getting even worse and then imidiately back to me trying to calm myself down. It went like this for like half an hour before it was simply too stressing so I got up, turned on the lights and sat myself down with a glass of water. The same loop continued and I knew that I was kinda stuck in this loop but even my awareness of it couldnt help it. I maybe sat there for an hour and it got worse every five minutes. So eventually I sat down with my mom and her boyfriend watching a series and began to alternate between sitting with them, getting up, walking around a little, maybe going into the bathroom and wetting my face and petting our cats. After about 3 hours total it slowly stopped getting worse and worse and it even got better (ofc). So eventually I tried to go to bed but the feeling of falling asleep was very similar to the feeling I woke up earlier so I always got a little boost of panic when I was about to fall asleep. This loop of me falling asleep and panicing like those dreams where you fall from a great hight but for 40 seconds straight, calming down and so on, went on for another 2 or 3 hours and I sleept with the lights on to help it a little. But eventually I fell asleep and the day after was still a little rough because I (ofc) wasnt feeling super great. But that was a week ago and I felt great again. Only a few times a day I would think of this terrible feeling of waking up from that nightmare but instead of the bad feeling going away, it intensified, and I would think to myself: "damn that was really crazy, wouldnt wanna do it again". But that was it. I've never struggled with any mental health issues or anything(also noone in my family does) and I'm mentally stable I'd say so it scared me even more when I got a flashback today. I was sitting at my computer, just watching a video when I had to burp. It tasted like weed smoke and I was like "hmm thats weird" and then another one came out and it was the same. All of the sudden I had this feeling of sitting down in my room, crazily high again and it really freaked me out but of course I was super fast to react and was like "this is a panic attack, its alright, its all in your head, its impossible that you feel anything right now" which helped a lot with the panic, but still. So for the last idk 45 minutes I was stuck in this loop again but instead of it getting worse it was just alternating between me felling just fine and me feeling it a little and freaking out. I hadnt eaten anything so my circulation was weak and I was feeling super hungry so maybe that emmitted this feeling of bad circulation which I had a week ago and helped making it worse.... But because Ive never experienced anything like this ever it was even scarier.
I guess I dumped my long story here to help me calm down and talk a little about this problem, I havent spoken with anyone about this except for my mum and that was very brief.

TL;DR: Got way too high a week ago, had a flashback today and am a little concerned because Ive never experienced any mental health issues and noone in my family has.

Also I might want to add that all those moments of panic were rather controlled and not at a level where I would describe it as a huge problem, its just very unpleasant. I just dont feel like I have any form of psychosis or anything.

Now, besides me writing this for theraputic reasons I guess, why did I tell you this long story?
I guess I want to know if any of you experienced anything like this and also how often after your "bad trip"? How did it get better? Any tipps in that direction? Talking about this helped a lot in this moment, Im gonna talk about it with my mates as well just to get it off my chest because this experience was in some way a little traumatic I guess(traumatic is too strong of a word but my english isnt that great; you get the point).

Also maybe you can learn a thing or two from my mistakes