Mantra meditation is incredible. Whenever I get intrusive thoughts from digging, simply polishing a mantra in my head centers me.
The word Maranatha is a really good one. It quiets the mind
Have you tried writing down what's in your head and then tearing it up/burning it?
Even if it's terrible/graphic, write it down on paper with a pen and then destroy it. Then do the mantra.
Have an outlet
https://www.psychologytoday .com/us/blog/write-yourself-well/201208/expressive-writing
be well, anon