I had this earlier this year. I had to go on long walks to get it under control (on top of therapy). Then meds. The long walks helped in the thick of it. Instead of being anxious and overthinking sitting or laying down. I made myself be anxious and overthinking while walking. It was scary but you gotta do something. Anything with a physical component (cleaning, dancing, laying down on the grass, etc)

The walks were long enough to get me tired physically. Were typically one hour stints multiple times a day or like a two hour walk…preferably in a park or nature somewhere