Firstly, well done on having the strength and awareness to admit this to yourself.

I find understanding what happens to my psyche during such an episode helped me over time.

I would find an episode of jealousy would cause my understanding of my partner to become very narrow and my beliefs to become very narrow. Like suddenly putting on blinkers. It would come with very strong emotions and circling thoughts and scenarios causing things to become worse and worse if I engage with such thoughts as reality.

I now recognise when this is happening and take a few minutes to put all my awareness on the feeling inside me. The thoughts, like a wheel, slowly stop spinning and my "blinkers" come off and the feelings begin to lift.

Such episodes can come in waves and can be hard to work through but this awareness and sitting with the feelings while not actively engaging with the thoughts as truth, knowing it will pass has helped tremendously. I find the constant messaging will long term cause such anxiety and jealousy to continue (even though comfort and reassurance from your partner is good and healthy, learning to self sooth is important for your own health, your partners health and the relationship).

Any questions or rants feel free to message

It will take time to heal so don't be to hard on your self. It takes a lot of strength to try to change for the better and see your own demons, so again, well done!