I think you answered your own question: “I want to do something and not able to do because of my thought”

You must practice changing your thoughts.  Take small steps.  You do not have to replace one thought with another. For a start it might be enough to notice your unhelpful thoughts and then in a non-judgmental manner stop thinking about them.  Eventually you will learn to stop fixating on unhelpful thoughts.

You have not ruined your life. You are not your Past. You are not your memories, You are not your thoughts.

As a recovering over thinker with a tendency to fixate on what I’m afraid of I can relate to what your problem.

I found the process of learning to redirect my thoughts took time and practice.  My first step was examining the idea of fear so that I was not fearing fear. The purpose of fear is to get our attention and provide the body with a burst of energy in-order to deal with the immediate threat.

There are three responses to immediate threat fight, flight, or freeze. When the threat is not immediate we still might react as if the threat was immediate and run away or freeze. When the threat is not immediate we can choose to respond to it however if we are not conscious of what we are doing there is a tenancy to use the burst of energy to fixate on the fear where we can’t stop thinking about it, and in this way, get stuck in our fear or Freeze.

The reactive mind does not distinguish between what is an immediate threat and what is not so the first step when one is afraid is to make that conscious. Is what you are afraid of an immediate threat requiring immediate attention. In most cases you will find that the threats and worries are not immediate so there is time to breathe and respond instead of reacting.

The next step is to identify the worry or threat by naming it. What is the worry? What is the Threat?

Fear is often False Evidence Appearing Real (F.E.A.R) and more often then not the things we worry about and fear never happen so naming our fears helps us sort out the real from the imagined.

Once you have named your fear and identify what is real and what is imaged you can take steps to deal with it.  There will be times when you “fight” and time when you accept that you have done what you could, changed what you could and move one “flight” (you’re not running away from it but letting go having the wisdom to know what you can and cannot change) In this way you avoid “Freeze” and becoming stuck and fixated on freeze. (for an immediate danger freeze is a valid option but seldom helpful when the danger is not immediate.)

When I find myself fixated on my fear I remined myself of the following quotes which remind me to redirect my awareness away from the fear and change perspective so that I don’t become stuck

“In racing, they say that your car goes where your eyes go. The driver who cannot tear his eyes away from the wall as he spins out of control will meet that wall; the driver who looks down the track as he feels his tires break free will regain control of his vehicle.” – Garth Stein

“Grant me the serenity to accept the things I cannot change, the courage