My anxiety is really bad, and it takes my mind to the dark side a lot. 

Last night's episode of FBI International had a child groomer as the villain. And I caught myself thinking "What if that was me?" I then caught myself impersonating his accent and saw myself in his role and I freaked out. Now I think I might have just been acting, but I felt like absolute crap at first because I thought of myself in that monster's position. 

I had to stop and remind myself I was not that person. But I remembered stupid crap I did as a kid, pursuing girls in school because I liked them and very rarely did I have the nerve to talk to them. I had no confidence whatsoever. This led to me getting in school suspension for constantly trying to talk to a girl in high school. Since then I was a lot more careful and I grew up fast. 

Seeing scumbags like that on TV or in the movies makes me feel like crap, and my Mom had to constantly remind me that those people were not me, not were any shy guys in the movies. 

Tl;dr: TV made me picture myself as a bad guy, and memories of my biggest mistake in life came back to haunt me mentally. 

Any advice on what to do when this happens?