How do I stop being paranoid about things I should be somewhat reasonably paranoid about

I won't list exact examples, but the biggest one is things like cybersecurity. I try my best to be preventative and not do dumb things but some things are just unavoidable/already a problem(ex: I won't download tiktok, but other social media sure: entirely irrational). I feel like a tinfoil hat conspiracy theorist. The number of times I go "Literally 1984" and I'm kinda joking but also kinda not. How do I balance between healthy skeptical and losing my shit.