Yes I am like Penguin in that it can be workable then flare up again.
Walking (on my own, away from people.too) is a good stress reliever for me when I get over anxious.
I have found little methods that work for me. Mine is more general anxiety rather than health anxiety. I am a right one for notes and lists. I try not to set myself up for the unachievable in a day as when I can't do all I want or need to I get anxious and think I am letting others or myself down. So as far as is feasible I write a list of the priorities and anything I do above that is a bonus. I cannot deal with much that comes up unexpectedly, I will panic. So I have been very honest with those around me who I work with on a daily basis and they try to work with me on this.
I have increased my hrt to 100 strength patch, and I do feel more stable physical symptoms and the psychological ones too. I took to using herbal sleeping tablets each night and I think, after a Rocky time, I am beginning to get my sleep patterns back. But the 3 am wide awake happens to me too. I try not to worry about not sleeping, to relax as I can. Stick to a routine time for bed, then off all phones etc and do a little stretching or yoga to relax my mind. Oh, and earplugs...I have always been noise intolerant!
It's a bit of trial and error, I think some of us seem to have some symptoms ease then others come along. Do use the search bar to read previous threads that may offer advice too.
I have been on sertraline in the now at and It did Take a few weeks for me to feel the full benefits.
Take care. X