i spend a lot of time alone and so my mind wandering out unattended can be a real problem. years ago (45 now), i finally traced back to the single moments in my life that caused my demise and since then my brain LOVES to torture me repeatedly with the pain and betrayal and shame and anger of those moments.
1.5 years ago i found something that helps. i made “elevator music” for my mind.
i have always had a bit of a problem getting songs stuck in my head. so i found one that i like but not love (not a favorite song) that i have known for forever, and put the chorus and bridge on permanent replay.
the tune and lyrics are available as a reflex, last for about a minute before the loopback, it is calming and centering and allows me to manually wrest control away from thought processes that are harming me but seem to be happening automatically.
it may be that this is too specific of a solution, but it aids my sanity. good luck to you.
(the song is: “Spinning the Wheel” by George Michael)
i have recently become very aware of and disgusted by the the amount of plastic waste i make.
every single goddammed thing is covered in it. it’s obscene and i am ashamed.