Try relaxing and doing stuff that you like :) take a break from the world and focus on you until you feel better

Talk to a friend or loved one, play with your pet(s)(if you have any), go for a walk/get some fresh air, watch your favorite movie/show/series/youtuber, play a game, go to the gym, eat your comfort food(dont over do it and dont use this everytime), go to your favorite place, do yoga, take a nap, or if any of these dont work then you could look it up online and you mgiht get morw ideas.

You could download relaxing ASMR/coloring apps. I use them at work when my anxiety is being funky.

Loona is a good app for ASMR, and it helps me sleep

I've been using the app Finch. Since I neglect myself, having to take care of a virtual bird by logging my thoughts has been very helpful.

If you find that it happens most at night before bed, it may just be the exhaustion in your body. When you're tired you're less functional and more helpless. And at night nobody is awake to help. Basically you can't make changes at night. So if you find that happening be aware of your physical body and the world around you and assess whether it might be because it's night or you're tired. If it is, remember you'll feel better in the morning and you'll be able to do something about it. Saving the worry for when I had the energy to do something and to think straight saved me a lot of stress.