A piece of advice that I would offer is to start by working on your thoughts first and in person activity second. While it may be difficult if your mind is constantly racing, try putting an end to your negative thoughts by literally saying "stop" in your head. You don't need to replace it with any positive thought, just literally cut off the fearful one to try and prevent your brain from running on autopilot with negativity. Over time, it may help if you can in a way rewire your brain to not constantly expect the worst since it seems like it can happen every day without us even realizing it. As with anything related to overcoming anxiety, this is a suggestion that would take a little time to hopefully yield positive results.