It sounds really simple, but I use coloring books and guided meditation from Amazon Prime Music at night to focus on calming myself down. The coloring slows my brain down and gets me into a better mental place. The guided meditation forces me to focus on breathing and rest. I am also a worrier, and overthinker. Hope this helps!

Meditation works for me, and so does stopping to count my deep breaths. Please know that what you are feeling is so totally normal!

I also meant to add that I do a lot of breathing exercises and if I get really anxious I try to get by myself bc along with the breathing I have found that humming (kinda like labor patients...not the 10 cm patients, but like 3-4 cm) for some reason the humming and even rocking helps me to calm myself down in about 30-45 mins. Hope that doesn’t sound crazy. I never had a Migraine or any of these crazy health problems until about 2-1/2 years ago so I just tried stuff I knew and from other aspects of my life and some things have helped a lot

I also use the adult color books and I have a cranial nerve stimulator that I love. I also don’t know what I would do without You Tube and meditation/biofeedback/sleep hypnosis etc etc
I have also taken up crocheting. I am using a loom mostly, but trying to learn how to do it without (thats for nights like tonight when nothing is helping and if I don’t keep my hands and mind busy then I end up being a cry baby)

I also use adult colouring book to relax..as long as I dont have a migraine it does calm me down. Good luck with everything x