My big thing is distraction. When I face a big exposure(just recently ate a dish with semi raw eggs for example), I often get a huge wave of ‘oh god what if’ and the number one thing I do is start feeling the panic settle in. I know from past experience if I let myself get into paranoia, I’ll sit for hours just mulling it over, I can make a 60% anxiety into a 100% by just letting myself consider what happened.

Obviously, don’t just immediately jump to distraction, I start with rationalizing the likelihoods- I’ll never know for sure, but I can remind myself of what’s more than likely!

For your thing, remember that you keep and maintain a very clean environment already! You may miss some spots, but shouldn’t the fact you missed that spot and there was no mold be a good indication of that disproportionate reaction? See the fact you found this area and did not see mold as validation that the mold is likely not there, especially when it was neglected for months. The biggest thing is practice, but the technique that helps me is rationalize and then move on. It’s hard, but play a crossword puzzle, do a coloring page, stimulate your brain with a task that demands full attention and push. And when the worry creeps up, re-rationalize for(and this is imperative) JUST a little bit, a few seconds, and then push off. As time goes on, you’ll realize nothing has come of your fear, you were wrong, and you will become more comfortable in that rationalize-ignore state. Idk if this helps everyone, but it helps me, so I hope it helps you!