Stuck On Panorama Screen

Ever since I updated to 1.16.200 I haven't been able to play since I was stuck on the panorama screen with no play, marketplace, profile, or settings buttons. I don't have Beta it is just on the normal Minecraft 1.16.200. If the only way to help is to uninstall it then is there any way I can save my worlds since I forgot to back them up and I spent many hours on them.

 

I hope someone can help me.