**trigger warning**
When I was 35 the dysphoria was not that strong either. I had just gone through a divorce, was living in an empty house, and decided to "explore my feminine side." I set up an online persona (this was in 1999 or so, the days of Web 1.0) and I did a little private dressing around the house.
Then disaster struck. I was in a traffic court representing a client. I saw a young transgender there who was obviously on hormones, and dressing female, but she still had a few male gender markers in her face. And she also had a driving on a suspended license case under her male name. The judge did not treat her well. I was going through a custody fight over my kid at the time, and seeing that scared me right back into the closet.
I convinced myself I was a guy, purged my female stuff, dated, remarried, and things went great for about five years. Then the panic attacks started. And they got worse, and then they jacked my blood pressure. For ten years I tried everything I could think of to stop them. Sports, hobbies, yoga, meditation, tai chi, antidepressants, beta blockers, tranquilizers, alcohol, and denial. A year ago I broke down, came out to my wife, and did things like you did. I spent a year losing weight and crossdressing at home.
When the panic attacks returned and antianxiety meds did not work, I finally started gender therapy. Just being in therapy and knowing hormones are in the future was enough to banish the panic attacks for good.
If you are looking for advice, mine is, start therapy now, while you are still young and healthy.