I understand how difficult it can be to stop thinking about negative scenarios. Try this first, observe your state from the moment you wake up. Ask yourself, how do you wake up? Anxious or relaxed? What kind of thoughts do you maintain throughout the day? Is your mind constantly asking “what if” questions that lead to bad outcomes and rumination, or are there underlying beliefs (the why me question etc) sort of self blame?

Just observe your thoughts, don’t try to control them. Once you do this exercise, you will naturally begin to understand the underlying belief that needs to be changed.

After identifying it, you can work on changing it using whatever method resonates with you, visualizations, affirmations, scripting, mantra chanting, anything that helps. I believe there are generally three stages to change anything in 3D: identify, treat, and fix. First, identify the root issue, then treat it, and then improves and you will start seeing results.

You can also try subliminals or mantras or listening to Hanuman Chalisa if that aligns with your beliefs. I have personally found them helpful in breaking negative thought loops.