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Are you in therapy? My therapist gave me several thought differentiation exercises. Asking myself 1-if the thought is true (it doesn't matter what the answer to this is) 2- If I have to figure it out right now? (The answer is ALWAYS no). Find ways to symbolize theb thought moving away (imagine putting it on a bus, or on a balloon that's floating away. It's the "have to figure it out right now" that makes these thoughts so overwhelming. It's hard to do on some days. I'm having one of those days right now. 😬

Hi there I totally understand what you are going through, I have been dealing with these for 20 years. These what ifs cause a lot of stress and compulsions are as you would know are as way to calm down. Believe me I understand this feeling The issue with this is that it's lying to and making us do compulsions. For me the more I did it the more I was feeding the monster. Once you start starving the monster I will start to go away. You will regain your life again a free yourself of this burden. Just remember it's lying monster. I hope this helps it is working for me

Mindfulness meditations or some kind of artistic outlet will help you redirect that energy.

Thoughts are just that , you a bigger and stronger than that . You are the boss of your life not this monster