How do you deal with ??????

I pick one thing, and deal with that one thing. My problem is that at any given moment, I have so many things going on in my head that I get overwhelmed and think I can't deal with anything. But if instead I just choose one item and focus on fixing it or acting on it I can get settled.

i don't, i let it out

I don't know what do you exactly mean by "internal dialogue". Because most people "talk" to themselves once in a while. It's common. But on the other hand, those "internal thoughts" and "voices" that you hear within you when you are in Depression state is completely a different thing. I've experienced this, and it was not easy. I can hardly control it or make it stop. Sometimes i just let it run, but it worsen your condition alright.

By internal dialoque you must been thinking of internal voice which comes before or after completing a work or task . I don't know what you may be thinking internal dialoque as but I'm taking it as internal voice from heart and responding to your discussion. I listen to what my heart says and follow the same. somtime it doesn't work but mostly it does.