The churned /wound up feeling is difficult to deal with isnt it! For me, it often appears for no significant reason, sometimes I wake up with it. Distracting yourself is the key to bringing anxiety levels down. I agree,going for a brisk walk outside and deep calm breathing are both really helpful. Have you heard of "mindfulness meditation". I have posted about this before. It's really about being in the moment and being fully present. I know it sounds a bit weird, but it is really helpful for anxiety. Its too long to go into now, but theres loads on it if you google it. Hope things are better.