Hi Mum Chris,
I don't think I've seen you mention breathing exercises. I mean, consciously listening & measuring your breaths, slowing them , with the aid of counting, & holding, & counting, Deep, slow breaths.. Sitting, standing, lying down, stretched out in a banana lounge, your choice. Close your eyes, if you like. This exercise is really flexible; you might, without closing your eyes, do this at stop lights while driving. Or in a waiting room, standing in a cue. Really, pretty much anywhere, anytime.
Inhale: 'one potato, two potato, three potato'.
Hold : 'one potato, two potato, three potato'.
Exhale: 'one potato, two potato three potato'.
& repeat as you like.
It doesn't have to be potatoes either.
That's the sort of exercise I am suposed to do. I am assured a slower. deeper breathing pattern will reduce feelings of anxiety, unease, & bring about a greater sense of calm. It may take some practise to make it a habitual way of breathing, though, I think that would be even more beneficial if I could do that.
Slow physical movements, like dance or stretching exercises? I think that could help too. If you didn't think you would go to sleep, & if you have a tub, a warm bath? I would love to do that, but I have no bath, not for 21 years! I did enjoy & relaxed very well in a bath, when I did have one.
I always like slow music, adagios, Bach's 6 Cello Suites, in particular.
& also Riley Lee playing shakuhachi, which is supposed to be all about the breath in the first place.
Hope this helps.