How can I stop obsessive OCD thinking and constantly seeing the worst case scenario in everything for no reason?

Hi, I 21/male have depression, ADHD and most likely also OCD.

No matter what happens I constantly think about the smallest things that they ruined my life and that I can’t progress/let go of them without being perfect.

I destroy my whole life that way cause this always prohibits me from enjoying life because I always will find a thought and reason why I can’t commit to life and enjoy it.

It could be the silliest thing like I can’t follow my passion because someone criticized me or something.

Like if my brain constantly searches a reason for why something might ruin me.

I have this feeling of being unable to do stuff when something didn’t work/turned out the way I wanted it to, like as if there is this barrier that paralysis me. I think that something I did (or someone else did) ruined my life and that I can never undo it anymore. And I have so much shame and regret over my actions.

I obsessively always see the worst of every little thing and it doesn’t make any sense and mostly is completely unreasonable.

I’m wasting my whole life time and miss all the great life opportunities which I deeply regret.

Is there any way I can escape this toxic negative cycle that keeps me stuck in this overthinking?

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