When you can not get out of your head and keep on thinking for too long about a particular thought and then it tricks your brain and you feel anxiety and feel like you are stuck somewhere, you want to get out of that thought so you keep on trying but nothing happens and then again you have to face the same phase again and again.
I’ll tell you what I do if I feel that I am stuck on a single topic or thought, that is not good for me, so I try and distract my mind somewhere which is different and unique for the brain so it does not stay for too long where it was and the brain has got something new and interesting to think and act upon. For example: If my brain keeps on thinking about something which happened long ago in past, then what I can do is, talk to my old friends, do 5-minute breathing exercise, go out for a walk and watch people outside doing different activities, stay away from electronic devices such as mobile, laptop, tablet, which affect our mental process, if we are deeply attached to the habit of having it in our hands all the time.
Go out, give yourself a new feeling, an experience which is new for your body for your brain and then your thought process starts shifting and then you feel good and now you can think about something important and take a good necessary decision for your life and career.