I'm sorry to hear that you didn't have a positive experience with professional help. While I'm not a substitute for professional mental health advice, I can offer some general exercises and techniques that may help you manage overthinking and anxiety. Remember that these are not meant to replace therapy but can be used as coping strategies to complement your overall well-being.
Mindfulness meditation: Mindfulness involves being fully present in the moment without judgment. Regular mindfulness meditation can help you become more aware of your thoughts and emotions and reduce rumination and overthinking.
Deep breathing exercises: Practice deep, slow breathing to help calm your nervous system. Breathe in slowly through your nose, hold the breath for a few seconds, and then exhale slowly through your mouth. Focus on your breath and repeat this process several times when you feel overwhelmed.
Grounding techniques: When you find yourself overthinking, try grounding exercises to connect with the present moment. For example, name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Journaling: Writing down your thoughts and emotions can help you gain clarity and release some of the mental tension. Journaling can also help you identify patterns in your thoughts and work through them.
Engage in physical activity: Regular exercise can help reduce anxiety and stress. Find an activity you enjoy, such as walking, yoga, swimming, or dancing, and incorporate it into your routine.
Set aside "worry time": Designate a specific time each day to worry and overthink. When anxious thoughts arise outside of this time, remind yourself that you will address them during the designated worry period.
Practice self-compassion: Be kind to yourself and avoid self-criticism. Acknowledge that it's normal to have anxious thoughts and treat yourself with the same kindness you would offer a friend.
Limit exposure to triggers: Identify situations, activities, or media that tend to trigger overthinking and try to limit your exposure to them, especially during times of heightened anxiety.
Social support: Talk to trusted friends or family members about your feelings. Sometimes, verbalizing your thoughts and emotions can help you process them better.
Remember that progress takes time, and it's okay to have setbacks. If you feel overwhelmed or find these techniques aren't helping, consider seeking support from a different mental health professional or counselor who might better understand your needs. They can work with you to develop a tailored approach to address your anxiety and overthinking.