Hi Rob, oh, I so know what you mean about going over and over stuff in your head, it's just awful.
For me, the best way to deal with the spiralling thoughts is to sit down and write as much as I can down to get it out of my head and onto paper. Once I start repeating stuff it feels like the main points are out.
I also find that writing down some key points and taking them to a first session with a new psychologist can help. I get easily distracted by questions and forget the things I want to say so it's good to have them written down. You wont be able to get everything across in one session but if they are any good and you see them again, they will eventually get a sense of who you are and what you need to talk about most.
Good luck tomorrow, I hope this helps and I hope you can manage to feel a bit better before your appointment.
