I'm struggling with the same thing right now. I started to meditate in the morning along with repeating affirmations and meditations at night to see if it helps with it I will keep you posted if you like

I’ve never tried that

I look at something that doesn't move. (Sometimes thinking about something makes it worse.) I find a simple OUTER thing.

Using grounding techniques can definitely help: 5 things you can see: Your hands, the sky, a plant on your colleague’s desk 4 things you can physically feel: Your feet on the ground, a ball, your friend’s hand 3 things you can hear: The wind blowing, children’s laughter, your breath 2 things you can smell: Fresh-cut grass, coffee, soap 1 thing you can taste: A mint, gum, the fresh air

One REALLY IMPORTANT THING that I've found is to NOT THINK. Once I start thinking my mind spirals and I lose myself.