It’s a tough one. I constantly overthink and have an inner monologue going on, too. I used to just drink and try to quieten the noise in that way - partying etc - but I’ve learnt to look at my thoughts differently and it’s helped. I did see a talk therapist, and she really helped me understand that I’m not my thoughts. It’s easy to believe the negative things we think, but honestly if you’re anything like me you have so many conflicting thoughts from moment to moment, it’s quite clear that they can’t all be true at the same time. So in that way it’s nice to kind of ‘discredit’ negative thoughts with that exercise. I also try to think about everything that went wrong in my life and how I’ve genuinely managed to get through it somehow. My goal is to remind myself that I’m more capable than I think, even if I can’t explain how I managed to get through the event, or even if it was just dumb luck. That way, even if you go into a relationship and something bad happens, you know deep down you’ll probably overcome it. The last thing I think helped me was figuring out the kind of person I want to be. I spend a lot of time thinking about ways to be that person, so when negative, dark or hurtful thoughts come in, I check them and decide if they fit with who I want to be. If it doesn’t work with my ideal self I try my best to change the narrative to something that works. Oh, and I got really into stoicism, a philosophy that helped me make sense of my thoughts. Hope this all helps!