How do I get out of my head??

I'm new and I'm really trying to control thoughts of replaying interactions I've had or things I think might happen with the people around me. This is something constant, and it causes me to repeat actions. Then I lose track of time and often end up being late. It has always affected my sleep and becomes a part of my dreams, which are also always vivid. It's always been hard for me to get up. I just constantly keep replaying different outcomes of things that it haven't happened yet going over every possible outcome with no correct answer. I'm scared of what I might say and do when at work because it's been getting worse lately. I've been terrified of socializing, because I feel like I'm going to lose it every time I speak to someone. I work directly with people doing their hair. I don't want my clients or co-workers to catch me in the act of one of my rituals or it to effect the job that I'm doing. It just makes me angry that I haven't been able to control these thoughts and it makes the rituals worse. Then I feel embarrassed after I finally stop repeating whatever it is, I'm doing. I feel like I can't trust anyone, and I’m terrified but I know it's not real. I can't afford to lose it/show it.

I can't focus on anything but my thoughts. I'm so inside my head, and my mom always tells me to focus on my body and my surroundings, but I can't, or maybe I just don't know how. I try to, but it doesn't help. The thoughts are still there :(

Hi - just for some context, I have OCD and ADHD. I hate bringing this up, but with these diagnoses, when intertwined, there is ALWAYS a thought. I never stop thinking. This is really hard, especially because I feel like I always need to be talking to someone. Whether it’s my friends or family, talking to people brings me down to earth from certain kinds of thought spirals. However, when I’m alone it is the hardest. When my friends don’t reply I have this compulsion to text again or I need to constantly check my notifications so that I have none left to check. But then to them or new people I talk to, this behavior probably comes across as overwhelming or too much. I’m trying to control it and use erp, but also, I have my moments where I’m just vunerable and give into the compulsion. It’s genuinely so embarassing and maybe not as big a deal as I’m making it out to be but, how do I manage? And how do I relax?