Way to stop constant monologuing? : ADHD

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Hi, I (17M) am wondering what I can do to stop the constant, nearly obsessive monologue that happens in my brain. If I’m worried/excited about something I will NOT stop thinking about it for the entire day, for weeks on end, and it is exhausting. I just want to relax but any time I try I just end up going back there. It’s to the point where I start having conversations with myself (e.g me “talking” to a teacher if I’m stressed about exams) and rarely I get completely overwhelmed and panic.

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