I wake up already in anxiety myself. The best thing I've found to do is to get up and walk. I walk up and down my hallway and it uses up some of the anxious energy I get. While walking I try to figure out if I dreamt something that upset me and also tell myself that either it was just a dream or I should calm because if it was something "true" I would be able to remember what it was. I also make sure I eat a little something, usually just a couple handfuls of cheerios and drink something cool, since I usually get nauseas during panic.