I tell it I am a chimp with a 3 inch brain so complexity beyond chimp scale is forbidden unless requested. And to apply theory of bounded rationality during all chimp interactions. Takes care of me like a spl circus animal.

I ask it for a quick complexity thermometer reading when ever the rabbit hole is looking like it might explode.

Also walking away from it every few hours and doing random simple mindless stuff has helped. Like I will go inspect my fish and plants. Try to have a chat with the cat, get others around to do a little dance etc etc.

I have a priest in the family who has to deal with lot of heavy duty stuff/people's problems. They train them not to get totally sucked in and loose themselves. He calls it grounding. Just simple mundane things to focus shift out of anything heavy.