overthinking too much and that pisses me off so much. what to do?

ok so im even overthinking that should i make this post or not but f it. whenever i do any work or socialising for eg helping my father in some kind of work or talking to someone there’s always something that runs in back of my mind. whether it be making fake scenarios or just overthinking. this affects alot on my presence of mind and i often just f*ck up my work or communicating. this is happening alot and by this i mean every single time and im just getting sick of it. help if possible