Have you ever tried meditation or mindfulness? They both have helped me to filter out unneeded (irrational and unhealthy) thoughts. A lot of people associate meditation as being something weird, but I think of it as a practice to help strengthen my mind. After doing it for a while, I can say that it is something I look forward to. Meditation has a number of health benefits including increased blood flow and dopamine release.

I also live mostly in the present now. I used to be depressed about the past and anxious about the future. Mindfulness allows me to be in the present and has helped me to be aware of my thoughts and discern if they are healthy or rational. I can better "move on" from events that can provoke anxiety. I encourage you to look into meditation and mindfulness if you haven't. It's best to start meditating with a guided audio/video. There are many on YouTube. Don't be discouraged if it's "hard" to do at first. If it is, then it means you're strengthening your "mental muscles." Struggle can be good. Additionally, there is no right or wrong way to meditate. Find what works for you. Lastly, it's easiest to do if you're a little tired. The morning, mid-afternoon, and before bed work best for me.

I too have the sensitivity to bumps and movements. I have found recently that exercise has helped with this. Sometimes all that I do is go up and down the stairs a few times to get my heart rate up. But if exercise makes symptoms worse, I've found it's best to tone it down to a level. Also, curcumin helps a little.

Hope this helps!
-Jake