Help with feelings of panic when I wake up in the morning

If it's online therapy then in some ways that might be preferable (no travelling or waiting in unfamiliar environments and more comfortable in your own home) but if it's via the NHS it's probably IAPT and might not be very well tailored to what you need.

I believe, though, that in some areas they're now offering EMDR.  A few years ago I did manage to get a couple of sessions of this from a high intensity IAPT therapist, but she was doing it unofficially and after a short while stopped and told me that I couldn't be treated under IAPT because my depression/anxiety was reactive rather then endogenous.  I'm sure this cut down their workload because I think most of the issues they see will be reactive and it's bound to be if it's trauma-related.

Maybe see how the online therapy goes but be prepared to push it from low intensity (Psychological Wellbeing Practitioner level) to high intensity, face to face therapy, plus explain that it would be trauma related.  

In the meantime, yes, break the pattern as far as possible by getting up quickly to avoid rumination whilst in bed plus maybe investigate the possibility of private therapy - there are getting to be more neurodivergent practitioners around now and there are a couple of Facebook groups for them (Yes, my other home is FB :) ).  The Autistic Counsellors and Psychotherapists group is building up a directory but I'm not sure when this will become generally available. 

Thank you. Everyone is so kind on here and so helpful. It means a lot to me. I’m at my wits end and the nhs is not there for me in any meaningful sense right now. I even had to wait 2 weeks for a phone call with my GP. People on here have helped me more and have better ideas than my GP. I hadn’t thought about EMDR - that’s really interesting. 
I think you’re right that going somewhere face to face would be more difficult for me in reality. I have health anxiety and I’m really worried about Covid - especially as cases are so high right now. So it’s true that really online is better for me at the moment. 
Thank yo7 for sharing your thoughts and experiences with me - I’m so grateful x 

I had CBT at the beginning of the pandemic. This included speaking to a person on the phone then using Silver Cloud during the week. It was helpful to speak to someone without having to go anywhere. I waited a while but there was a phone number to call, so I remember contacting to see how long the wait would be. Not sure if that would be an option so you can say things have got worse.

I have the problem of thinking about negative things during the night. I either get up and listen to music or with headphones or try to think of a pleasant memory, like watching waves on a beach or anything else to distract me. I have found instrumental music with pictures of beaches or nature which can help. 

Hope you are able to get help soon.

I had CBT at the beginning of the pandemic. This included speaking to a person on the phone then using Silver Cloud during the week. It was helpful to speak to someone without having to go anywhere. I waited a while but there was a phone number to call, so I remember contacting to see how long the wait would be. Not sure if that would be an option so you can say things have got worse.

I have the problem of thinking about negative things during the night. I either get up and listen to music or with headphones or try to think of a pleasant memory, like watching waves on a beach or anything else to distract me. I have found instrumental music with pictures of beaches or nature which can help. 

Hope you are able to get help soon.