How to not feel so paranoid when I am out at night?

I am trying to do more solo dates and getting into running or be more outdoorsy. I get scared to be out and about as soon as sun sets. I have this irrational fear that I am one wrong decision away from being attacked

When it gets dark, I get anxious, watch over my shoulder all the time & the time I am to spend relaxing outdoors goes into being cautious. It is impacting the quality of my life. I would love to be able to leisurely walk my dog, go on small runs or just be at the beach but I get reminded of all the true crime documentaries I have watched.

Has anyone felt something similar? How were you able to overcome your fear? Or in general, I’d love any tips or suggestions on what I could do