I don't think that anyone nowadays can avoid overthinking. I don't know how to get rid of some pinching situations.
Unlike you, I am never able to have full focus, I have always something in my mind rolling and rolling and rolling. I am a kind of guy who never forgets because I am a king in overthinking and every night before sleep, I suffer because of those thoughts which is past but it still hurts me.
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What actions are you taking to address those issues?
The only solution I have left is sleeping pills. When i get tired of those bad thoughts, I take sleeping pills, and that's all.
At day time I keep myself busy in certain things but at night time I have only one solution for those bad hurting thoughts.
Or you could work on your thoughts, attitudes and actions to help move it all forward. Dulling it sleeping pills doesn't address the root-causes.
Believe it or not, I have tried my level best to get rid of them. But that was all invain.
Now I think that, with time, I will recover from that all.
Hope for the best.