I am struggling to find my way out of a situation and would appreciate some help. I am really struggling to see that a situation is neutral and am having problems working out how to coach myself through this.

UM
C read article on dangers of air pollution. Read second article about street where I have been living for 11 years saying this is worst street for air pollution in my city
T I am going to die of lung disease. I should have realised this earlier and moved or not lived here at all.
F blind panic
A spin in thought; buffer frantically to avoid having to deal with these thoughts
R I don’t realise anything useful and make the life I am currently living miserable.

There are also a whole load of thoughts that come out in thought downloads (clearly there is a whole story going on): how could I have been so stupid as not to realise this before. Anyone else would have known about this and not lived here. I have made so many bad choices in my life this is just one of them. If I stay here I am just harming myself. I won’t be able to move because I won’t be able to sell as no one else would be as stupid to live here. I didn’t think I would be here for that long anyway and always thought I would meet someone and get married and live with them. I haven’t. There are lots of good things about the location which I will really miss if I leave. Am I too attached to being comfortable in my routines which are keeping me small and therefore I am not moving forwards in my life. Worrying about this issue is just avoiding having to face up to things and make actual decisions about my future which feels too hard.

I have tried allowing the feelings of fear; trying to get myself to watch my brain doing its thing and trying not to follow it; finding an IM eg
C read article on dangers of air pollution. Read second article about street where I have been living for 11 years saying this is worst street for air pollution in my city
T I get to live the life I want to live before I die
F more neutral; less panic
A go about my day; do my tasks
R live life

I feel really stuck trying to manage this and have been cycling round in a state of panic/buffering for the last few weeks. It absolutely does not feel like I am in charge of my brain at all at the moment (clearly I am but the message is not getting through).