I can only speak for myself from a completely uninformed position but I think that being aware that it is a thing that you do is in and of itself the way I deal with it?
Like, I always let small things play on my mind for ages and, as I said upthread, am really prone to internalising hypothetical conversations about the small thing which spiral into a bigger thing. The fact that I am aware that it’s entirely a construct of my own mind is a big step forward to how I used to (not) deal with it and allows me to tell myself that it’s not as big of a deal as I think it is.
It sounds like you’re recognising a pattern of behaviour that, while you’re obviously not happy at having, you can at least know that it’s nothing bigger than the way you’re wired or something?
This reads like mumbo but hopefully you get what I mean? Basically, recognising that there is a thing that needs to be dealt with is in and of itself dealing with it a bit?