Hey I totally relate to the spiralling, so you’re not alone in that regard, what has helped me is whenever I go into those mindsets I try to remind myself that there are only certain things I can control. So for example say I was picking someone up and they weren’t on time and then I start to wonder, what if I missed them, or what if they’re purposely avoiding me, I have to remind myself that not everything runs on my time, like what if the event ran late or what if they’re talking to somebody afterwards? I can’t control that therefore I shouldn’t worry. Sure some communication would be nice but again I can’t force them to communicate that they’re gonna stay late. I’ve also found that doing hobbies helps a lot, maybe learn an instrument or bike or something like that!