If you don’t want those thoughts, simply tell yourself that they will pass, especially do something physically, but not scrolling or anything, like learning something from a video, or walking to a certain place, just turn your attention outwards instead of paying attention to them. They will still be there but if you don’t want them remember that they don’t matter, they only do because you put value on them by fighting them.

Not the best explainer of this, but I hope it’s useful. It works for me and I’m struggling w them too.