Do you have any tip that could help me more?
Getting body-centered can help a lot. Feeling sensations in the body, and focusing very intently on them. I'm a fan of yoga, meditation, breathing. I like to focus on the cool air that passes through the nostrils when I inhale, and the warm air that goes out with the exhale, for example. Sounds wacky, but if you sit quietly and really focus on the the temperature of the air, and the sensations as it passes through, it can be very calming.
Some people focus on a mantra. Others take a long walk, swim, or spend time with a pet. Do you have a hobby or project that engages your mind for an extended period?
I know it's not easy, dz. The mind is really good at pulling us in, but every second of feeling what you feel without judgment helps.