How do I learn to swallow tablets/capsules?

I’ve always struggled with swallowing tablets and capsules, I dissolve tablets in water and drink them, but the taste is totally awful. For capsules, I open them up and chew the granules, which I know isn’t ideal. I've a fear of choking since childhood. No matter how much I try to swallow pills whole, I just can’t seem to do it. It feels like my throat closes up, and I panic. Has anyone else dealt with this? How did you overcome it? Any tricks that worked for you?