The fastest way out of your own head is into somebody else’s problem. Help someone today.

Worry loops because it has nowhere to go. Attention turned outward finally has somewhere to land, on something with an actual shape: a question you can answer, a box you can carry, a friend who needs a ride to work. It does not erase what you were carrying. It gives your mind a different job to hold for a while.

Pick something small and real today. Help with a shift, explain the homework, message the person who went quiet. If the loop comes back afterwards, that is normal and not a failure, and tomorrow is still there.