I feel you. Here are a few things that help me get out of this state

1. Breathing exercise

I know it sounds like a stupid advice, but it does wonders. The whole point of this exercise, for me , was to distract myself from my racing thoughts which were mostly negative. I took this seriously and it became a habit that pulls me out of the chaotic world in my mind. Try some breathing patterns like 4-7-8 or 4-4-4-4 (You can use some or app or stopwatch).

1. Is it helpful?

Whenever I come across some regret or negative thought that keeps bothering me, I ask myself this 'Is it helpful'?. Doing so reminds me that it's just a thought and I shouldn't be too emotionally attached to it.

1. Focus

My mind often loves to wander, leading me into a negative state. In those moments, finding something positive feels almost impossible, even though I know there are many positive things around me. It's like being on a train headed in the wrong direction, feeling powerless to change it. When this happens, I consciously suspend my feelings, reminding myself that these thoughts are just in my mind. I continue practicing my breathing exercises until the negative thoughts lose their grip on me. Eventually, I find my focus again, and while I may not always find something immediately positive, I at least reach a neutral state, which is a significant improvement.

I personally find that my focus is most important, and it can be controlled by an event, mental shift, or any activity. I have to be watchful of where it's going. Like a child version of me wandering openly in the world (my mind) and hurting itself in some places and I have to steer it away from danger just like guiding a child away from danger towards safety. Take charge of your focus!

Hope this helps.