I've had very long cycles of this and am also often circadianly upside down, Mouse. I can relate. Everybody's got their own path through--I hope you find relief.
The rest of this isn't advice, just me nattering about myself (as usual). I just wind myself down as best I can. The recent more regular exercise is really helping, and the SAD light every morning first thing, up to an hour. I had been so sedentary for so long I forgot the benefits of being physically tired. Duh.
I'm not on anti-anxiety meds but have benzos on hand for anxiety if need be. Haaven't opened the bottle but it's a reassurance to know it's there. I don't help myself with screen time but if I switch to an anodyne or benign film or listen to StoryCorps, that helps the worry cycle not start up.
https://storycorps.org/ I've never gotten into podcasts because I don't have the right bedside setup, but I should. Meditation things, for example.
I'm getting better about doomscrolling, not consuming as much scary/negative stuff online. I still read news in the AMs but for less long, and not late at night mostly.
I have caffeine, two cups tea in the mornings. Then I'm cut off or I'd never sleep.
Hope it eases, Mouse. I know what hell worry can be.
hugs
Hops