Every night I do this too but over time with practice I learned how to calm myself using what I call Dot Art and

Cleaning is a great place for you to start. it - first clean everything off the dining table. Then spread white paper, and tape together until you have one giant piece of paper. Turn the paper over so that tape is underneath. Then take markers or water color paint set. If with marker stand not sit by the table and walk or pace around the table placing dots on the paper. With water color paintsget the colors good and wet then while pacing around the table dip brush into colors and splatter or drip onto paper. when you have paced walked around about ten times where ever you are stand still and with marker or brush connect the dots as fast as you can into whatever objects and shapes that you see. if calm enough color/paint them in. If not lift the paper and do the process all over again on more plain white paper.

Over time you will see your anxious behavior start to calm the minute you get the paper out and start doing this and soon you will be able to sit while doing this. When that happens take time to write on the paper about the shapes and objects you see. When you are done with the activity there is plenty of cleaning up to do. depending on how wild your dotting and splattering gets.LOL

As time goes on you will be able to add other activities such as taking a calming bath, journal writing and so on when you get anxious.

By paying attention to the shapes and what I write after I can usually find the problem with my anxiety that night.