Hi Cookie, welcome to the online forum. Just wanted to acknowledge that you’ve come to a safe place to share your experience. I’m very sorry to hear that your sleep had been disrupted significantly by anxiety. It’s unpleasant when the strategy (sleep in this case) that is suppose to help isn’t.
I understand no one’s experience is the same, but I‘d like to leave a few ideas here that helped me when I woke up to scrambling limbs...
Gentle, steady breathing. Try stay with your breath, keep breathing normal, slow, and gentle.
A good pace would be something like around 15 secs +/- per breath cycle... Counting 1-2-3-4 inhale, 1-2-3-4 hold, 1-2-3-4 exhale gentle, 1-2-3-4 hold, then repeat gentle inhale 1-2-3-4...
It’s especially important to STAY with your breath even when you notice anxiety is there, or is coming back.
Even if you feel the need to move or get up and walk it off, try keep your movement slow, and continue to stay with your breath. Keeping your breathing and movement slow may help regulate your brain from the bottom up.
There are some additional tips you can try to help create downtime too https://www.sleepfoundation.org/articles/sleep-hygiene
I’m also wondering if you’ve spoken to your GP about your sleep and anxiety? Many GPs offer Telehealth so maybe get a phone consultation to get an opinion?
You’re always welcome back here to talk about your experience.
Sending warm remote wishes ...