I have drastically slowed down my television viewing
of these types
of shows, especially at night. This has greatly decreased these thoughts and fears I associated with these shows.
If you can pinpoint the triggers that cause your fears... start there.
Sometimes, if the fear is, as you say, "irrational," and I know how irrational it sounds, I will tell myself just that. I have learned how to self-talk myself out of panic, or at least calm it down.