I understand how you feel. I find that a long walk near some kind of nature helps a lot.

Something else I do when things are getting out of control:

I go lie down on my back. I take 3 deep breaths and use gentle self talk to talk myself down from what I’m stressed about.

I’ve been doing the positive, nurturing self talk thing most of my adult life, and it really works.

my brain doesn’t stop either so I just give it something else to do

My brain goes wild if I don’t occupy it with something.

A free computer game or a small project might help (if you wanted advice). If you didn’t just know you’re not alone

I understand. My what if machine only spirals in one direction, negativity. For positives it’s very conservative. For me the most effective way to get past it is to tell myself so what. If things get bad, well they get bad. I’ll accept it. I’ll do what I can to make sensible decisions and deal with what ever happens. It brings some relief to give your self acceptance/permission to just do what you can, and whatever will be, will be.