When you ask how to get back to normal, I can identify - but my PCP recommended a different approach - a Pain Rehabilitation Clinic - that taught me to live deal with the things I can, and strategies to cope with the things I cannot change.
I had to throw away my "I can so do it all" mentality and replace it with the realization that "I can only do what I can do. I need to let go of my anger/resentment/sadness and accept my limits."
Now I have a new "normal" that looks a little (or sometimes a lot) different than I expected. This has been a process, involving medication, meditation, study, PT, daily exercise, a better diet, deliberate distraction - and an awareness of limits.
Do I still hurt? have bad days? or bad nights? get sad or angry at the things I can no longer do? have a personal pity party when I can't deal with limits? Absolutely. But I have tools for coping, most of which involve taking time to use some mediation, deep breathing, hot showers and stretching, eating something easy & healthy, then getting out of my own head and staying in the world.
It helps to focus on what you can do, more than regret what you cannot.
Have you tried any guided meditation or hypnosis to relax you and help you sleep? This was a big one for me, made everything else a little better.
Sue

WOW! You sound like me. I am a female age eighty(80) and haven't had a good night's sleep in at least five(5)years. I am looking for a psychotherapist, but have had little success in finding one. I can't take meds as I am an opposite reactor with severe allergies. Went to a women's support group and there was at least a twenty year age difference. While I could relate to some of what they said, it just wasn't right for me. I do understand and am sending you a hug.

have you ever tried/heard of ‘square breathing’ for anxiety? It helps tremendously.