Hi Littlehorg,
Welcome to beyond blue.
Have you ever heard of (or read) a book titled "the happiness trap"? It is a book that should be available in your library in ebook format that gives suggestions on how to silence the inner critic. It is a book that was recommended to me by my psychologist. If you cannot find the book and/or don't want to buy it, there are also many suggestions in thread on the forums on grounding and mindfulness. As far as grounding is concerned though, it needs to be remembered these are somewhat individualistic. That is, what works for one person might not work for you or vice versa.
Two alternatives are deep breathing exercises and meditation. You will probably find information on these in the same threads. As far as meditation is concerned, it is ok if your mind wanders... just bring your focus back to whatever it was supposed to be on after. For example, your breathing.There are also apps you can get for your phone as well.
And if all of those fail, you can always talk to a professional, where you can talk about your worries in a confidential space without judgement. This place here is also supportive and judgement free, but sometimes talking to someone is easier?
From the little you mentioned in your post, there is a bit going on in your life that can make you worry more than you would like, but there is hope, and being able to write about it here is a very good start. I wish you well on this journey, and if you have any questions or want to chat, I am about.
Tim
