Too many thoughts

I have so many theories going through my head. I’m worried that my boyfriend doesn’t like me, I’m scared my mom hates me, and I have no other family that wants me. I feel alone even though I have friends. I feel like I’m drowning in my thoughts. I can’t do anything about it. I don’t want to be needy and ask my boyfriend questions for reassurance. Only thing I can do is cry in the shower and tell myself I’m okay. How do I clear my head and be normal?