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You’re thinking, did I rub people the wrong way with my presentation? How am I going to solve this problem that seems so hard to solve? What if I fail?
What do you do to stop ruminating about work and get on with your life outside of work?
Have a separate space for work. Don't go there unless you're working or cleaning it.
Have engaging activities and hobbies outside work. Exercise. Cook. Meet with friends or family. Play a game. Watch a movie.
Also, maybe this job just isn't the right fit for you if you are constantly doubting yourself and feeling unsure. It may be a good time to start planning toward the next move a few months from now.
Some things that helped for me: Get a cold drink. Do something engaging but not really difficult: a casual video game, or making supper. Talk to a different group of people. And give yourself a little time - unwinding could take 20 minutes, so be patient with yourself.
Also, if you're getting eye strain you should take more breaks.
Thinking of what you could have done better is good. Ruminating is dangerous, a downwards spiral of anxiety and rumination.
I'd write down thoughts to blog. Most of the time I throw it away after writing it down, only rarely is it blogged. HN is an outlet for that. But once you write it down, it's settled, you can tell your brain to go to bed.
But you need some willpower. Meditation helps. A run helps too, physical focus is another form of meditation. Commuting was a form of meditation - can't drive without a lot of focus, which left my mind unable to ruminate too much.
The problem you are describing seems more like intrusive thoughts.
Some ideas come and go - it's up to you to decide to think about them, a bit like eavesdropping if you are walking in the street and hear a keyword from some other people's conversation.
The fact some of these ideas are about work is irrelevant. If you were having similar thoughts about, say whatever you're cooking today, but while on the company clock, it'd be a similar problem.