To avoid future panic attacks? Don’t cook on high heat. Cast iron loves medium. It hoards heat like a dragon hoards gold. Crank it too high and everything sticks.
Preheat your pan slowly. Give it five minutes on low before adding oil. Your food will release naturally, no welding required.
And if you mess up again? Who cares. It's cast iron. You can’t actually break it. You can only give it an existential crisis. And a good scrub with some chunky salt will fix that right up.
Now go fry an egg. You earned it. And maybe set a timer this time.