Attacking Myself

I recently realized that my perception of being emotionally attacked by my loved ones is actually me creating thoughts and imaginary scenarios that are attacking me and I’ve realized that this type of thinking is causing me to have feelings of anger towards everyone.

How can I help manage these thoughts that are not serving me and are warping my perception of the people in my life?

This usually behaves like a rumination where the model might look like this

C: someone tells me something negative that happened/ or i witness something happening
T: a train of thoughts that are judgmental & angry (this comes as a wave of thoughts)
F: angry
A: Ruminate and create hypothetical/imaginary situations that are destructive and fighting in nature/sometimes even violent imaginary thoughts
R: frozen by emotion and immobilized to live my life