Honestly speaking I feel like I always overthink just because I'm scared of people's response but try to think about something that calms you down when you feel yourself spiraling. Anxiety makes my stammer so much works so I try to focus on something else. This may sound stupid but I wear rings and just continuously turn them when I feel anxious, it does distract me enough for me to relax a little . I hope I've helped a little, it can be hard not to overthink but identify whether the thoughts are healthy or not and move from there. Hope that helps 😊