I know negative thoughts do no serve me

A smoke alarm that goes off at toast is not broken. It is doing exactly what it was built to do, at a sensitivity that made sense when the cost of missing a real fire was everything.

The mind's threat detector runs on similar settings. It is not out to get you. It is scanning, constantly, for what could go wrong, because the ancestors who scanned left more descendants than the ones who did not.

Knowing that changes the tone of the whole business. What goes off in your head at eleven at night is not a verdict on you. It is an old alarm, doing its job badly, over toast.