If my interpretation is correct do you mean you are having trouble with your inner dialog?
And if so, when I have negative, painful or obsessive thoughts I try to redirect my thinking by doing something physically. Reading a book outloud.
Talking to my dogs while walking OUTSIDE.
Taking good deep breaths at intervals and visualizing the bad going out with my breath, count 4, the good coming in count 7, pause 2.
Massaging my dog (s) and feeling them relax. I start with one, then if the other one sees the attention he come for some as well... lol.

Your brain tries to paint picture of your surrounding using its senses for you. But other parts of the brain try to put context to it by registering what you feel and think about your surrounding. If you think your inner monologue is a BIG problem then for your brain it is big. Something that you think can never be solved.
Step 1: stop saying it is a BIG problem, your brain is always listening to you!

While suffering the same problem 3 years ago, i,started asking around to everyone my mom,dad, friends and surprisingly i found out everyone was having their own inner chat (My parents didn't forget to embarrass me in front of my friends any given time but they sure forget to tell me that our inner monologue is for life). Some said its helpful for organizing thoughts and several other advantages started to pile up. I never thought about it like this before. A simple search over internet will lead you to many websites and forums explaining it and how to overcome it. But this is the gist of it:

Step 2: take in as much sunlight as you can (of-course, before 10 AM or you'll risk yourself of skin cancer).
Step 3:Drink enough water.
Step 4: Create a daily and weekly routine like cleaning up your room , refrigerator, jogging , laundry etc.
Step 5: Pick up some activity like yoga, painting, drawing, cooking. helps you keep focus.
Step 6 :Look for breathing exercises to overcome anxiety over internet. helps you calm down.
Step 7:Most Important every now-and-then take trip, walk around a little bit, take a long drive or do something like that. give yourself reasons to be happy.

I find there are 2 ways I can go.

If I can get to it fast enough, I can say 'nope!' and think of something else.

But if I don't get to it in time, I might be in for the long haul. And that means letting it happen. Finding time to let it happen, lying in bed, letting the thoughts happen. Not stopping them (except to go to work.)

There are some really good thoughts you can have, that you would never have had, if you had been fighting with all your energy to stop yourself from doing the inevitable obsess. You can't swim against a rip, and you can't fight the obsessive thoughts. But you can let them wear themselves out. And you can go along for the ride, and look at the thoughts, and say 'is this realistic?' and 'am I being a bit overdramatic here?' and stuff like that.

Sometimes I come up yes, sometimes I come up no. But I tend to think all that thinking is helping me grow. And every issue that is all thought out and emotionally purged is gone. If they go properly, I never get the same one twice.

I think we all struggle with that some days. We overthink or over analyze or over react or over obsess! We doubt ourselves, we feel bad, we think we are less than we are. There have been some great suggestions. When this happens, it is important to redirect ourselves. It is different for everyone how to do that. Whatever makes you content, calmer, or positive is where you need to take yourself. That could be different thoughts, it could be an action like taking a walk, dancing or shopping or getting a cup of coffee or calling family or a close friend. It is important not to stay there!!! Tell yourself, "absolutely not!" Celebrate all your strengths and gifts and accomplishments and remember that life has ups and downs but they are all valuable in who we are and the strength that resides in our souls. Hang strong! Wishing you peace this holiday season!