try a grounding exercise
If you get back into bed and anxiety is still swirling, it can be helpful to practise a grounding exercise. This involves touching five things, seeing four things, hearing three things, smelling two things and tasting one thing, says Taylor. "By taking your time to do this slowly - really feel the fabric or touch of what you feel against your skin and really see what it is in front of you and name it - you allow your internal system to regulate itself. You can do this out loud too, if appropriate."
take stock of the day
Can't stop thinking about work, or something else that happened in the day? Wardle recommends taking stock of the situation: what really happened and what didn't? How is the mind exaggerating? Are things really so bad? It might help to make a quick list of what's going on in your head. What are your top three worries? Now, add brief solutions to the issues you've written down. And we're talking bite-size, actionable chunks - not lengthy paragraph-long conclusions.
trick your brain into tiredness
Just as a baby tries to keep itself awake, try keeping your eyes open, and then letting them close, suggests Treacher. "First, let your eyes close just a little. Then, open your eyes fully. Then, close your eyes a quarter way. After this, open your eyes. Repeat, gradually increasing the amount you close your eyes, until your eyes close fully, before opening your eyes again. This way of behaving like a baby may fool your brain into tiredness."
be kind to yourself
Lastly, be gentle with yourself for feeling this anxiety. Don't get worked up or annoyed at yourself for feeling it - be kind. "Often we feel frustrated with ourselves when we have a strong emotion. But it's there for a reason," says Treacher. "Explore how it's trying to protect you. Be curious about what it's actually wanting from you, and what it believes. You may find that it has held on to a belief that you no longer value." Ultimately, if the anxiety starts causing a disruption to your life, or stops you functioning well in your relationships, it's a good idea to talk to a professional who can help you understand it and give you techniques for navigating it.
"Anxiety can be quickly resolved by talking through with a trained professional," says Wardle. "It doesn't have to be loads of sessions. Sometimes we just need someone to help us think a little more calmly and rationally."