I find things to distract myself. Mirror. Brush teeth. Brush hair. Mouthwash. Do maintenance stuff to keep mind off things. Trim nails. Do simple exercises. Walk around in a circle muttering new invented languages to yourself. Laugh at the absurdity of yourself. Imagine yourself floating off and coming back and that it’s all normal and ok to come back. Drink water with slow sips. Learn how to lucid dream (there’s lessons out there) so that you can control your own dreams which can help. Learn breathing techniques and use them. Tense and release the muscles in your body starting at your toes and working up to your head, or back to front. Remind yourself that it’s ok to have catostrophic thoughts and that you can watch them pass by in you head if you let them go. Acknowledge them and let them float off.