Getting things out of your head.

Ask a friend to sit with you, whether in person or online, and make notes while you talk things out.

In your head, everything is entangled, but for the friend, it isn't.

Neither are emotions coming in the way there.

So, when they make notes, they are able to structure and compartmentalise the ideas and find themes that were all jumbled up in your head. Then, you can together figure out the one thing that needs to be worked on so that you can focus on it and move forward.

You can do this in return for your friend to make it mutually sustainable, or hire a coach to help you do this on a regular basis. Trying to do this by yourself may not be the most effective way.