What can i tell myself when this Happens.

Eg, I read say aboyt Japanese knotweed (a very invasive weed in theuk,) I then begin to panic that I have it in my garden and literally go looking for it convincing myself a plant I have is Infact knotweed.

Another Eg. One of my adult children may have a disagreement with someone and I'm immediate obsessed with the fear that person will do them harm. I can't concentrate on anything but that fear.

I live constantly in these kind of fear loops. I spend my days looking for things that I thrn tell myself are going to happen.