I do the same thing. I think up scary situations in my head and it escalates to panic faster than I would like. I just try to avoid thinking of certain topics that I know will trigger me and I find someone to talk to. Often times having someone there to reassure you that it isn't real will help. Also try to catch yourself before it escalates and tell yourself that you want to think about something else and find a distraction to help you do that.
Hope that helps. PM me if you want to talk more specifically :)
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