Go through an entire day where you actively say in your head what your doing. Don’t worry if your thoughts drift off, just when you notice them drift go back to saying what your doing and feeling. It should sound like this. “I’m washing the dishes, this plate is cold, I’m putting the dishes away, now I’m walking to the next room and sitting, this seat is soft...” it’s going to sound silly right now but all you’ve been doing is thinking about the past and the future only. That’s going to make you depressed. Just take one day... not two, not 5, just one day where you focus on today. It’ll help you reset so the next day you’ll actually feel rested.
You’re body must feel like it’s in overdrive with so much worry, allow a rest day and a lot of that fear and worry should lessen so you can think a little clearer.