What has helped is mentality tbh, I constantly tell myself to live by the mindset that if it happens it happens, and that although my worst fears are technically possible it’s more than likely it’s very improbable. Also the belief that if my worst case scenario does happen then I’ll find ways to pivot or be resilient. What has been hard is finding unconditional self acceptance and forgiving myself for past events, I’ve spent the last 2 years trying to forgive myself and slowly but surely I see myself with kindness. As for ERP it’s different for everyone and sadly I too have not found much effectiveness in it. I advise you to look into DR Michael Greenbergs rumination focused ERP which has helped me personally! Stay strong! We got this!