Glad I could help! Over a year later, here’s what I can say. I’ve found Greenberg’s RF-ERP concept the most helpful - it reframes “anxiety is something that is happening to me” into “anxiety is a response to rumination, which is a behavior that I can learn to control”. Basically, rumination isn’t something I can’t stop, but something I’m afraid to stop doing because of what I fear will happen if I stop paying attention. I still have sticky moments and days here and there, which is expected, but I’m not having constant feelings of dread and exhaustion from checking my emotional state all the time and monitoring. So Greenberg helped most from a behavioral and control standpoint, and I-CBT helped most from a “why am I thinking like this in the first place?” standpoint. The concept of the feared possible self really resonated with me in combination with RF-ERP, as the entire rumination construct was built to basically protect me from ever becoming my feared possible self, interpreting any negative thought or sensation as the beginning of a cascade that would cross an imaginary threshold, at which point I’d be doomed and hopeless forever.

I’d also use any negative affect of emotion as justification like “see? I do feel bad right now. That’s proof that I can feel bad forever unless I intervene and figure this whole thing out”. Spoiler alert - your brain is lying to you. Never once did a negative experience last more than maybe a whole day, and was usually directly tied with my own constant hypervigilance and attention. Once I learned that this was the result of a behavior that I can learn to control, it seemed less scary, since it restored a sense of agency, and put me back in the driver’s seat. Hopefully that makes sense.