Subject, Object, Location helps develop the spatial sense, which when active, helps us develop more serenity of thought. If you're mind is overwhelming you, direct your attention elsewhere. Observe nature. Enjoy peaceful surroundings. If you only focus on the bad, you give your mind opportunity to invest your energy into morbidity.
Vigilance becomes easier and more natural the more we work with it, but in the beginning it is exceptionally hard to initiate and to maintain throughout the day. This is the meaning of jihad al-Akbar, the greater Holy War of Islam, to strive against the animal mind.
Transmutation is the fuel that empowers vigilance, self-observation. Therefore, we must always be working with vocalization and transmutation, daily, so as to strengthen our soul.
When you feel overwhelmed, as I mentioned, take a walk in nature, relax, listen to classical music by Beethoven, Mozart, Bach, light incense and candles, take a hot bath, drink a good cup of coffee; basically, distract yourself from thinking so much. When your mind gives you problem, switch gears, meaning: work with one of the other two brains, not just the intellect, such as by going for a walk (motor brain) or listening of classical compositions (emotional brain). Walks in nature also help to distract the mind from its preoccupations, and by observing nature, we develop the spatial sense.
Joyful in hope, suffering in tribulation, be thou constant in thy prayer.
Benedictis, qui venit in nomine Domini. Osanna in excelsis.
"Blessed is he who comes in the name of the Lord. Hosanna in the highest!"