NHS (nhs.uk)

Why we picked it A clinical, free, no-signup stabilization guide that maps directly onto the answer: controlled breathing to break a panic spike, regular meals to keep blood sugar and mood stable, help getting to sleep, plus clear escalation (GP, 111, 999) if the dread turns dangerous. When you can't sleep or eat, you want a reputable source telling you the concrete moves, not a pep talk, and this is that.

Anxiety, fear and panic: self-help and when to get urgent help

From NHS (nhs.uk) by NHS 8 min read

• A short controlled-breathing exercise is the fastest tool to pull yourself out of an acute panic or racing-heart spike
• Eating regular meals to keep blood sugar stable is treated as real anxiety management, which is why eating on a timer belongs in the plan
• It names the line for urgent help (NHS 111, or 999 in a crisis) so you know when to stop white-knuckling it and call someone