Anxiety and negative ruminations in early morning

Hi! I’ve noticed that when I wake up early, around 4-6am, I spiral into very negative loops about all the things that are worrying me. It’s as though my brain is magnetised to these thoughts and if I interrupt them with insight they jump to another or return to the original one. It’s awful and I can’t get back to sleep. I know that Brooke talks about having morning anxiety herself. Are there any techniques that would help when I’m in the midst of these black holes? They set me up for a dreadful day. Thanks