I'm sorry to hear that you're experiencing anxiety, panic, and early morning awakenings. These symptoms can be distressing, but there are several approaches that may help:

• Lifestyle changes: Regular physical activity, maintaining a consistent sleep schedule, and practicing relaxation techniques such as deep breathing, meditation, or yoga can reduce anxiety and improve sleep quality.

• Sleep hygiene: Avoid caffeine and heavy meals close to bedtime, create a calm and dark sleeping environment, and limit screen time before sleep.

• Diet: Incorporate a balanced diet with Indian staples like millets, dals, and seasonal vegetables, which support overall health and may positively affect mood.

• Nutritional support: Sometimes, deficiencies in vitamins such as B6, B12, and folate can contribute to mood disturbances. A supplement containing these, like the Matilda ER Tablet (which includes folic acid, pyridoxine hydrochloride, and methylcobalamin), might be beneficial if a deficiency is present. However, this should only be taken under medical supervision.

• Professional help: Since anxiety and sleep disturbances can have various causes, it is important to consult a psychiatrist or a clinical psychologist. They can provide a thorough evaluation and recommend appropriate therapy, which may include counseling or medication.

If symptoms worsen or significantly impact daily life, please seek prompt medical attention. For emergencies, contact the emergency number provided.

Taking these steps can help manage your symptoms effectively, but personalized care from a mental health specialist is essential.To narrow down potential causes, we will need some more information.Please tell me your age and gender.