I'm not a mental health professional. So I can't offer anything authoritative on this. But anxiety is something I struggle with. And what you wrote certainly sounds like anxiety to me.

You asked if anyone had any tips. I don't know as I do beyond the usual: get plenty of physical exercise, establish a meditation practice, avoid caffeinated beverages, & perhaps do some additional therapy. There is one type of therapy which might be useful for what you're struggling with. That would be Exposure and Response Prevention (ERP) therapy. Perhaps you're familiar with it?

Here are links to 5 articles, from PC's archives, that offer tips for managing anxiety plus a link to an article on the subject of ERP therapy:

10 Things People With Anxiety Need to Do Every Day

7 Natural Ways to Reduce Anxiety

9 Ways to Reduce Anxiety Right Here, Right Now

15 Small Steps You Can Take Today to Improve Anxiety Symptoms

Top 10 Lesser-Known Self-Help Strategies for Anxiety

https://pro.psychcentral.com/this-mo...uce-hyman-phd/