Anxiety spirals at 3am - what helps you?

Ever since my twins turned 2, I've been having these moments where I wake up at 3am and just start catastrophizing about everything. Did I check the locks? Is the house safe? What if something happens to them? What if I'm a bad dad? What if I mess them up?

I lie there for like 2 hours just spiraling. My doc suggested it might be anxiety but I want to know what other dads do. Do you just ride it out? Get up and do something? Would love any suggestions that actually work.