MrRobot,
Hello and welcome to beyond blue.
Firstly, you are not alone. I and many other people here have anxiety, depression, both, etc. The causes or triggers might be different but the end result is the same.
I noticed that you said you were on medication and no seeing a psychologist. Did you see one previously? If so, can you remember any of the distraction and coping tricks from then?
And there are free ways, cheap ways, and not so cheap ways.
The free way would be check out the threads on grounding and mindfulness on the forums here. People here have posted what works for them to get them back into the present moment and the negative thoughts out of their head.
There is reading (self-help books). My psychologist wanted me to read "the happiness trap" to help me overcome some of my issues. This particular book also come with an app that you can download to your phone.
There are a variety of mental health apps to run on your phone. Some work better than others. Nuff said on that one at the moment.
If you feel you have tried the above options and they are not working then you could always seek professional help, either from a counselor or psychologist.
I know that you said "don't like to burden people with my problems (damn male gene)" except that when I did (talk to people) that was when I found out I was not alone. In fact, some people I did tell me well done for talking about it, or doing something about it. So yes it can be "damn male gene" but it OK to talk about it. I found a sense of release or weight off my shoulders by talking to people.
Even writing your thoughts down can be helpful. You can use this space to get your thoughts out of your mind, onto "paper". The benefit of writing here is that other will reply to you and support you.
There are ways to help manage the thoughts, but it is case of working out what works for you.
Tim
