It is not uncommon for people to experience intrusive, unwanted and distressing thoughts. Usually, though, such thoughts are fleeting and only occasional. However, for someone who is under a lot of stress, such as you describe, there can be both an increased frequency of negative thoughts and amplification of the impact of those thoughts. If you weren't under stress you would be less likely to pay attention to these thoughts or be bothered by them.
Paradoxically, the harder we try to stop thinking about something, the more it will tend to demand our attention. So, as strange as it sounds, the first step to being rid of such thoughts is allowing them to be there and not telling yourself you need to make them go away.
The second step is to consider how these thoughts influence your behaviour. Worrying that something terrible could happen to someone we care about will naturally motivate us to try to do something to prevent that risk. Where the risk is real, that is a good thing - but if there is no good reason for worry - there is no real risk - then the things we will be likely to do to feel better tend to only strengthen the fear that something bad could happen. If you have urges to repeatedly check on your loved ones, or to take excessive steps to try to protect them, it is best to resist these urges because they will only make your worry worse and leave you thinking morbid thoughts more and more.
Finally, make sure within the stress in your life that you are taking time for yourself - try to prioritise making opportunities to relax and enjoy life. Being physically active (exercising) is a great way of relieving stress and keeping our minds, not just our bodies, in top shape.
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