Im struggling with this too. They feed into each other + obsessions. I’ve started writing my specific paranoid thoughts down. Everyone says mindfulness/meditation but that just makes it weirder

Stay around people you trust and keeping yourself distracted

Mine gets really bed at night or if I'm tired. Apparently being sleep deprived commonly causes paranoia. So I try and embrace the depression nap or watch a comedy show to distract my brain.

Racing thoughts I'd say therapy and anxiety meds. Specifically non addictive anxiety meds. And if they don't work let your provider know so they can change the meds or up the dose. Paranoia depends on if it's from a mental illness that causes it or a traumatic event that just re triggers

For paranoia I used the wise mind from DBT. Paranoia means literally between the mind. I learned it's bouncing back and forth between the emotional mind and rational mind without paying attention fully to either. If you integrate both you reach the wise mind. Do it enough and you see all paranoia is fake, it just gets scary the deeper it goes.