I used to do this and therapy helped. I still do it some but it is manageable. I don't really know what therapy helped but my best guess is when I did intensive PTSD treatment. I don't know if that's an issue you deal with but for me it was making me believe everything would proceed to the worst possible ending. I don't even remember if we did something specific for this or if it got better as the PTSD improved. My therapist probably would tell you I still do it but I know it isn't as bad as it was. Although I can think of a specific thing I'm doing it with right now so clearly not all gone.