hi there, i can relate. Quite often i wake up just vibing off anxiety, from the moment i'm concious as you've described.

Have you ever been told of the 'boxes' (as i call them ) ? Take a deep breath in, really deep, focusing on your breath and all the sensations. Then, once you've breathed in about as far as your lungs will allow, HOLD IT. Then, in your minds eye, 'draw' all four corners of a box, one at a time. (don't just picture a box, kwim?) Then exhale, slowly. Repeat. It was recommended to me to do this 5X in a row - though you can do more if needed, and about 12X a day.. more if i'm particularly anxious, but still randomly even if anxiety is 'okay', as they told me it helps prevent/lessen anxiety over time if used regularly. So now, quite often, i will lay in bed and perform these 'boxes' if i'm feeling quite anxious.

Another one is free writing. If this doesn't work, i pull out my journal and WRITE WRITE WRITE. Whatever is in my head, goes. No grammar, spelling, stopping to think, worrying about if it's legible.. nada. Like a running commentary, get it out! You don't have to sit there all morning, it can be 5 or 10 minutes or less, even, but sometimes it helps those thoughts slow down a bit and may give you perspective if you read it later on as to things that perhaps are roaming in your head without you even realizing!

And along the lines of what someone mentioned, something good for active anxiety is labelling objects. Look around your bedroom and think, 'red blanket', 'ceiling', 'brown dresser', 'beige carpet', 'closet', '2 books'.. whatever.. do this until you feel yourself coming down a little.

Count backwards from 100 by 7s.

For some bizarre reason, and i won't ask why as it seems to be useful lately (just started) when i start getting geared up, i breathe deeply and repeat 'i approve of myself. i approve of myself. i approve of myself' and repeat that mantra, focusing as much as i can on my breathing and the words.

Not saying any of these work 100 percent all of the time, but they can be useful in at least bringing the intensity down. good luck!