Ugh. The anxiety/ thought swirl before bedtime. Who else gets it? How do you manage it?
Mine is becoming less frequent but when it happens I use what I call the 8×8=64 method.
I start doing math (usually multiplication tables and division)in my head. I usually start with 8×8=64 and go from there.
Focusing my mind on the math allows me to slow my breathing and let the intruding thoughts process and flow through and out my head.
Try it a couple of time and let me know know if it works for you.