I love that you have this wonderful insight into an unhelpful pattern and are talking about it (sometimes it can take years for people to spot this or to even acknowledge unhelpful patterns)! What you are describing sounds like rumination to me - playing the same scenario over & over in your head, perhaps sometimes thinking about the many ways that they're "wrong", and the many more ways things can still go wrong going forward - quite maddening, isn't it?

Sometimes when we are ruminating (one of my patients called it "spinning" when she caught herself doing it) - we may generate thoughts that we later realize don't make a lot of sense. Can you write down some of those thoughts and "check" them later? Over time, you may catch yourself falling into rumination again, but you may become more skillful about reminding yourself that the thoughts you have during these moments tend to be inaccurate and unproductive, and you may feel more capable of / motivated to end the rumination. Is there something that can help "yank" you out of a ruminative state? For some people, it may mean doing something very different at the moment - dunking your face in icy water, going outside for a run (or running up & down a staircase), writing a post-it note that you can look at when you fall into rumination, listening to upbeat music, or talking to a supportive person. Sending good thoughts your way!