I get these or something similar now and especially when I was going to school and overworking. Kinda starts with feeling overwhelmed and then spirals out into believing “i cant do this, its too much” and eventually into ideation.

All i can say that helped me isnt like a single thought but getting myself to believe that even though its tough and sucks I can handle it/get through. In my head now i try to go “wow this sucks so much but i can make it so i guess i should”

Totally okay and normal to feel overwhelmed, but sometimes it helps to let those thoughts come into the mind but dont interact with them just kinda watch them and let them drift