How can i stop caring too much?

First of all it is good to be someone who actually cares. It is good to care about other people and situations. People in your life are probably lucky to have someone who is thoughtful and who actually cares. One of my favorite quotations is that you should get caught trying. A lot of people have checked out. A lot of people do not simply care at all. So give yourself a pat on the back for not being overtaken by apathy.

However all things need to be in moderation in psychology. We need a balance. For instance if you are not depressed then if you are too happy or excitable you may be in mania. This is just an example. But we need to find a balancing point. It sounds like for you your ability to care has hit a point that it is out of balance. A good thing to keep in mind is that therapy one on one especially CBT can really help. 

In CBT we start by making a cognitive map. It would be really interesting to discover what are the things that you are concerned about. What sort of messages do you assume about those things? We would explore what are your biggest fears. What sort of things do you just assume. What sort of thoughts and emotions are tied to your not caring. It would be good to write these down as a list and to explore what is going on. Maybe you could start by writing down assumptions and projections. What do you think could go wrong?

It would also be good to explore your emotional framework. What leads you to caring so deeply. I would wonder if maybe something has gone too far. What do you gain and what are your assumptions that make you care. Often times deeply caring is linked to a desire to control? This may not be your case. But are you trying to control others and situations that ultimately are not up to you to control. Acknowledging limits to our ability to control and that there is a lot out of our control can be scary at first. However if we learn to accept life as life happens with a lot of it being out of our control this can lead to coming to peace with not being obsessional over every detail and thing that is going on. I think ultimately the cognitive map or list with details of everything that you worry and care about would be examined by a therapist to look for patterns. Maybe you could do this. Write down everything you care about and look if there are patterns and themes. Look for underlying assumptions. We all have assumptions. Look at how your emotions impact your assumptions and vice versa. Our emotions lead to assumptions and our assumptions lead to emotions. If you can map that out on your own or with a professional it may give you some insight into why and how your care. You may be able to find new thoughts and perspectives that allow you not to obsessively care.

Another aspect I would be interested in knowing is if this overthinking has always been your situation? Or is this a new behavior. If it is a new behavior what sort of situations and stressors have led to it. Was this made worse during the pandemic? Or have things in relationships or work situations changed recently? Looking for a root cause or if this is your personality might lead to insight that could lead to the caring being better. Tracking this behavior over time might let you know if there are patterns to the over caring. This would be a good thing to explore with a therapist.

One thing that also stood out to me is that you said that nothing has felt the way that it did before. It would be good to explore that with a counselor. I would start by making sure that everything is physically good with you. Are you taking care of yourself physically and eating well, sleeping, exercising. These can be major tools for improving mood. I think that mood can be improved through talk therapy. Are you just worried so much about the things you care about that it leads you being emotionally exhausted? This would be a good thing to explore with a therapist.