Overthinking is a problem for many and much of that overthinking for me isn't "REALITY" I go to the extreme. Once step at a time, one day at a time and you will find what CLEARS your mind of this fog. Does anything help?
I overanalyze EVERYTHING. I have too pinch myself because it's not serious 95% of the time. Impatience and worry make my mind speed. I fight not to live in my head but to live in the moment. This moment is all we have.
I can identify with what you said. I overanalyze everything including what I might just have said or texted. I'm in my head so much that life seems to pass me by. I'm either worried or wish I could change things from the past.
Have you tried meditation? I keep trying it but my mind won't be still enough. I know that is the point of meditation (training it to be still and in the moment).
I have recently started watching nature videos that have very soothing and relaxing background music. It's like you're forcing yourself to focus. I can see progress.
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