A lot of problems shrink the moment someone says them out loud in a normal voice.

Kept inside, a worry has no edges, and your mind keeps adding to it because nothing is there to check it against. Saying it in an ordinary voice to another person puts a boundary around it, and it often turns out to be a specific, finite thing rather than the shapeless weight it had become. Tone matters as much as the telling. Spoken calmly, it sounds like what it actually is.

Pick the thing you have been carrying and say it to one person in plain language, no drama. Give it a beginning and an end. Then notice whether it is the size you thought it was.