IN DESPERATE NEED OF HELP 😭😭😭

I will keep this short and not emotional. I’ve been struggling staying inside my own mind for almost a whole year now😭😭. I just cannot bear it anymore. What is the one thing i need for this. I have ADHD and OCD. I’ve tried meditation, dopamine detox, getting sleep, forcing myself to stay aware, what’s next?!?!?!? Someone help please, it’s rumination constantly everyday.