for me i play music or just try to sleep

I experience this all the time. Usually this means you need some kind of external stimuli like exercise, drinking water, playing a game or watching tv. When left alone with your thoughts, they tend to spiral like you describe here. I hope this helps

I like thinking and I think it’s important so. I try to think why I’m thinking this way. Or at first start with what r the thoughts that r making me feel this bad feeling. If I can’t figure out why I just like actively let it go (not ignore it!). If it’s harder to maybe try to look for distractions to those thoughts (healthy ones). Like talking to someone about why monkeys look funny or sum, tbh exercise is good doe it’s hard to actually start sometimes (more like most times for me), a hobby, maybe looking outside to take a deep breath, looking at the beautiful trees and sky, thinking of happy memories or even scenarios. Anyway. Hope this helped and if you need any more help, I’m here to listen.