Hello Friend, Good that you are seeking a help here. As you mentioned, your are into too much of internal thinking and fear about future and thats causing you anxiety. In turn it affecting your sleep and daily routine. You need to first ventilate your mind. Take a counseling support to do this first step. Then based on their advice, you can follow some changes and slowly recover. Consult a psychology counselor directly or reach out to me online through Practo app which should be convenient and faster.