tips on time management.

I'm not going to say why that time control

I just know that time control is the most optimal for improvement

That's the advice. Take it or leave it.

@Im_a_Crow

Perspective.

In a real chess club where I played, time control was 90 minutes for 40 moves + 1 hour.

Your 10 minutes game is a blink of an eye.

Once I took 50 minutes to make 1 move, and so did my opponent in the same game.

Play a 1 hour game, then we'll talk.

@1

"calculating lines and evaluating them instead of playing on intuition" ++ Good

"This requires more time" ++ Yes

"I have found myself being up to 3 to 4 minutes down on time than my opponent"
++ That does not matter. There are no bonus points for a win with more time left unused on your clock. Time is a resource. Use it. Only when you lose on time in winning or drawing positions you are playing too slowly.

"I start panicking" ++ That is wrong. Whatever happens, do not panic.