Anxiety and panic attacks. Suggestions!

Hello doctor My name is Zohra I'm a student. I have anxiety issues from the last 2 to 3 yrs and if I think about something which is not good for me I will get panic attacks...sometimes I feel worse where I can't handle myself with the things I need your suggestions with this what should I do and what I shouldn't do Sometimes I will be zoned out and I can't even catch words around me or if I'm listening to some music or nasheed or quran... I tried my best to do time out which was suggested by my neurologist doctor but I can't do it sometimes... He always helped me with my ways alhamdulillah no doubt in that but I jus can't now.... I'm in contact with him but I really need suggestions regarding this things happening with me.. And due to all this I don't have a proper meal or don't do proper exercise where I have gained weight a lot and I can't even sleep properly at night. I need your suggestions to help me with these anxiety issues and panic attacks. Thank you