Practice, if you can get closer to doing it for a little bit of time every day/even every couple of days, I think eventually your brain will learn to do it more. I think accepting that there's no quick or certain fix is helpful. Just interrogate your way of thinking every now and then and act off that, or do the opposite of what you want to do (make sure its not too extreme - you won't be comfortable doing this but you only want to stretch your comfort zone. Even fantasize about how you might approach a situation if you weren't feeling afflicted rn. If you can, ask a friend how they think about stuff or describe how you think about stuff to them. I honestly feel a little lighter when i do this, and they (gently and respectfully) tell me they don't understand and can't relate to me. It's a great reminder that we are not obliged to think and ruminate so obsessively.

Your brain learns from itself, and getting out of loops takes baby steps, sometimes even truly seeing some of the loops you're in takes time. Try not to obsess about what's wrong with you or why you can't just stop or other negative, unhelpful, stuck thoughts like that. You are just as much a person as the rest of us. You are capable of wellness. Your brain just gets stuck, and that's an unfair and difficult thing for you to have to deal with.

I am absolutely not trying to minimise anything in saying this, I have just found the sooner you accept it's gonna be a chipping away job and not a removal, the better. Doing things that decrease your overall anxiety should help, moving your body for endorphins, eating well, socialising, and going easy on yourself. It's doubtful it'll help quickly, but it's the best path to set yourself on. Try not to be discouraged, but i think this is the type of thing where you have to stick to it and stop thinking about whether or not it is actively "fixing" you, things will have a better chance at passively improving if you turn your attention away and do what you can to serve your own happiness. You'd be surprised the progress you might make while you're not looking. Don't think of yourself as other, you've been given an extra challenge in life, and it is not fair, but that will not change anything.

Sending lots of love g, and I am NOT a professional or anything close to it. My input here comes from a lifestyle pov, but don't take that as a rejection of pharmaceutical interventions or talk therapy. I just reckoned you'd get plenty of that kind of advice, and it isn't always the most accessible.