What had helped you to conquer rumination and automatic negative thoughts? Falling into a downward spiral

[ThatDirection]

I've experienced clinical depression many years ago and although I typically am prone to low mood, I've kept it at bay generally by being busy, always having a plan b and having hope that I have the means to create better days are around the corner.

On the face of it, life is great but underneath, for the past few years, I've carried around anxiety about job uncertainty, don't feel settled where I live, don't enjoy my job as it is isolating, miss my extended family who live far away, and worry about being lonely should something happen to DH and my DDs move away. Generally, I just don't feel grounded. However, I make tentative plans in my head for improving life in the future when we could move, and I keep busy, plan holidays, family visits, trips, meals etc.. and get by with positive things on the calendar to look forward to and appreciate. I usually struggle a bit in September as winter draws in, but there's usually lots happening in the build up to Christmas that makes it better.

Now with covid restrictions, those distractions aren't possible. All those negative thoughts are amplified as I notice more what little connection I have to where I live, how unrewarding my job is, how much I miss the ease of living near my mum and siblings, how my eldest Dd won't be living here next year as she goes to uni. I've started to wake in the night worrying and have to read to get back to sleep and in the mornings it is taking such effort to plan my day. I'm also getting tearful over things. I haven't list the desire to do things, but deciding what to do or making a plan of action is getting harder.

I have a tendency to hyper-focus and when I'm in a negative spiral, my brain is constantly thinking about how to solve my 'problems' and can't switch off. I'd like to get a hold on dealing with these automatic negative thoughts and constant rumination. I read a lot on mental health usually, but at the moment, just need someone to tell me or show me a video of techniques that could help, as reading is exhausting in itself and I feel lost by where to start.

Thank you if you read this far.

OK tl:Dr version. Recommend me your best techniques to override negative thinking patterns when you find yourself living too much inside your head. Especially at a time when working from home and it is difficult to go places, see people and do activities outside the house.

Ok, very similar to you. These things work for me:

• what would you say to a friend going through this/in my shoes (kind words are a good distraction)
• really just accept what you are feeling/name it- anxiety, overwhelm etc. The constant activity is a bid to control these feelings. Allow yourself to feel some of the discomfort and do some relaxing activities to dissipate it
• make a plan, even if the goal is short term, give yourself a deadline for making it e.g. a week

-Also what is the worst that can happen scenarios - plan for the worst, hope for the best.

I try to treat myself like a young child. Sometimes I treat myself like a young child who is lost, scared, overwhelmed, and needs mothering.