Nessa I have a huge history of this behavior.. The only thing that has helped is "self grounding"

If I feel myself heading down the road of hell . I mentally have to Stop and just send my mind in a total opposite direction.

Husband 5 mins late? I think .. Okay he is helping someone reach for a item on the top shelf, or is actually reading a label on a food item

I actively have to re direct myself. If I start heading down a road of negative assumptions. I just stop , self ground and try distraction.

It is so hard to break a habit like this, I still struggle.