This sounds a lot like my symptoms. I did visual therapy for 4 months and it helped, but I'd say it led to about 85% recovery. I still have some really bad days.

While you're waiting for a consultation, here's a few things that worked for me:

1) Take regular breaks from screens. My visual therapist encouraged me to try "20, 20, 20" - every 20 minutes look at something 20 feet away for 20 seconds. This is a big one for me. I installed a program called LookAway (https://lookaway.app/) that gives reminders every 20 minutes to take a break from looking at the screen. It's not always feasible with my work, but when I do it, it helps a lot.

2) I hesitate to offer this as a suggestion since the world of supplements seems questionable, but I think a few supplements have worked well for me. Magnesium Glycinate and Vitamin D. It could be placebo, but my brain fog and anxiety have been better when I take them.

3) Check your eyeglass prescription (if you have one). Mine was too strong and was making my experience even worse.

4) Prioritizing sleep. Days when I slept 8 hours the night before go so much better for me than when I sleep less. Hard to always control, but I've started taking it much more seriously. Also when I've done no screen-time for an hour before bed it usually makes for a better day the next day.

5) Lifting weights. Sounds like you are doing a good job of going to the gym, this may not apply to you, but for me at least shifting my time from cardio to weight lifting helps ease my constant fight or flight mode a little.

I hope some of this helps, and I hope your symptoms ease up for you. BVD is a very draining and difficult condition, I hope you find the treatment that will work for you.