from Zen :
"Doing"
do tasks around house eg dish hoovering painting gardening
do not rush these tasks
do them very well, to highest quality focusing on smallest detail
think about nothing else but the manual task in hand
its all about doing and less thinkin
I suggest you make a list of tasks to do, ask your mum/dad/wife to add some
start doing some each day at a set time, no excuses, no thinkin, just do
nor do you think "I have done a great job" because
it is all about just doing, getting into a flow, less thinkin , next task , next task , next task
one of the tasks could be to walk to a shopmarket and fill a rucksack of shopping and return
OR
walk someones dog for free
OR
combine the 2. take dog to supermarket and back.
when walking repeat something in time with each step eg "left", "right", OR 1,2,3,4 OR for fun "SPONGE", "BOB","SQUARE", "PANTS" . or make up your own 
if there is an area where u can shout these words out loud do that for a bit as well.
I do this every other day (1.5 mile to ASDA ). It gives your mind a break from winding up. & you get a useful task completed.
Warning: this walkin technique is very powerful and helps fight anxiety/depression, but has to be completed at least 3 times per week. Every day is even better.
I wish GPs prescribed it.
give it a go, and dont report back, that would be thinkin again
