Have you tried creating a worry journal? I recommend to write out all your thoughts on a piece of paper or talk them out into a voice memo in your phone. Sometimes this is called a thought download and it frees up a lot of headspace. I would recommend using the sleep journal that the Atheltawell team created. The first step to behavior change is brining to awareness what you are doing. And also as @Rachel_M mentioned today in our live, get curious about your thoughts. Hope this helps!