How to get rid of negative thoughts and focus on good?

Hello doctor,

I am a 26-year-old male. I observed I have always inclined toward the negative side of things. Due to recent events, like heartbreak, and the age-related illness of my parents, feeling extremely negative, exhausted, and feeling difficulty breathing and loss of appetite are some problems I often face. I am suggested these are panic attacks triggered due to anxiety. Sometimes it is too much. I feel exhausted and want to lie down even though I have not done any tedious tasks. And now that I recall, I have had these symptoms for over a decade, but since last year they are noticeable, and the symptoms are louder than ever. Some months back, I had a breakup, and two months later, my mother was admitted to the hospital due to some illness. She is better now, but during that time, I had a constant burning-like sensation in the back of my head. Sleeping became impossible, and I was scared to sleep alone, I stopped using the phone two hours before sleep and meditated starting from five minutes a day to 15 minutes in one stretch. The burning sensation always stayed for 10 to 12 days, and then it became occasional, and later it was gone. I believe meditation helped, and accepting that these are caused by excessive overthinking and most of my thoughts are not reality, has helped me cope. But I wish it was not that complicated. I wish I were not so vulnerable to stressful situations, and my body did not react so vividly in tense situations. I am a lot better, except it will be even better if I could learn to focus on the good and be a doer instead of feeling lost and helpless in tough times.