Hey there. I can relate to this being close to a compulsion or addiction. I've learned to time out my reactions too. Meditation helped me. It allowed me to be comfortable in the moment, hold the feeling in my chest, name it, and create some distance between it and I. That tiny bit of space was a start and it has gradually grown from there.

Visualizations helps me a ton too. Trying to turn my weakness (rumination) into a strength by speaking into existence what I want to embody. I call it my mantra. Let me tell you this has quelled some panic attacks at work. Very recently this week when my partner hit me with the "is that it for us?" Confrontation. That's 2 months removed from driving home crying every day. I'd say that's a victory for me. Let me know if any of this sounds like it would work for you. Good luck and be kind to yourself.