Years ago I realized that worrying and projecting was how I maintained control. Of course I didn't really, it was an illusion. It may be that you conditioned yourself to think that way and now it's automatic.
It helps to see the mind as a computer. Garbage in, garbage out. So it just goes on and on and on spewing out stuff we put there. I suggest meditation, it will get you in the habit of being in the present.