I felt pretty anxious for much of 2019 and let it affect relationships at home and my general mental state, though from the general outside view I continued to function and perform at a high level like it sounds like you have. I likewise thought about work waking up and going to sleep, and ascribed much of my anxiety to my work situation.
I started by looking at the root cause for why work was stressing me out, rather than focusing on trying to remediate the symptoms like lower sleep quality and nausea. In my case, I found that my work was successful but didn't encourage the creative thinking that energizes me... My Sunday scaries and bouts of anxiety largely stemmed from the fact that I chose a job where performing a huge number of tasks very quickly was an important part of success. I know you say you don't feel talking to others will help, and that may be the case, but I found weekly therapy talking through this root cause to be super illuminating for what steps to take. Take that with a grain of salt because I'm an extrovert and process well out loud.
The solution, as frankly non-scientific and silly as it might sound, was to listen to my gut by doing things that allowed me to sense what energized me. I was really focused on what I was good at, rather than what I liked doing. So I started [1] cancelling and then not making as many social plans, [2] using Insight Timer for a 3m meditation in the morning and night, and [3] scheduling 6 hour blocks on Saturdays where I couldn't plan anything or do chores to self-soothe. I also [4] deleted social media apps from my phone to avoid anxious scrolling. I found that these tactics exposed me to more boredom and immediate anxiety symptoms, but eventually cleared enough headspace for me to imagine what would feel good to do. Surprise, surprise, the answer wasn't more work.
Partially as a result of these steps, I pulled a dramatic switch and quit to start a company, and have had an about-face in my anxiety levels. But quitting was only a solution because the actual type of work I was doing wasn't energizing, and the relevant thing to do was to quiet down for a few months and listen to myself.
In the meantime, sending you so much support. Anxiety is so tough, but it will get better as you process what comes next.
I started by looking at the root cause for why work was stressing me out, rather than focusing on trying to remediate the symptoms like lower sleep quality and nausea. In my case, I found that my work was successful but didn't encourage the creative thinking that energizes me... My Sunday scaries and bouts of anxiety largely stemmed from the fact that I chose a job where performing a huge number of tasks very quickly was an important part of success. I know you say you don't feel talking to others will help, and that may be the case, but I found weekly therapy talking through this root cause to be super illuminating for what steps to take. Take that with a grain of salt because I'm an extrovert and process well out loud.
The solution, as frankly non-scientific and silly as it might sound, was to listen to my gut by doing things that allowed me to sense what energized me. I was really focused on what I was good at, rather than what I liked doing. So I started [1] cancelling and then not making as many social plans, [2] using Insight Timer for a 3m meditation in the morning and night, and [3] scheduling 6 hour blocks on Saturdays where I couldn't plan anything or do chores to self-soothe. I also [4] deleted social media apps from my phone to avoid anxious scrolling. I found that these tactics exposed me to more boredom and immediate anxiety symptoms, but eventually cleared enough headspace for me to imagine what would feel good to do. Surprise, surprise, the answer wasn't more work.
Partially as a result of these steps, I pulled a dramatic switch and quit to start a company, and have had an about-face in my anxiety levels. But quitting was only a solution because the actual type of work I was doing wasn't energizing, and the relevant thing to do was to quiet down for a few months and listen to myself.
In the meantime, sending you so much support. Anxiety is so tough, but it will get better as you process what comes next.