Learn to un-learn

Whenever I find myself suspecting that people are intentionally trying to hurt or punish me, I make an effort to remember my mother. She always tends to assume the worst-case scenario. I should remind myself that most people are simply preoccupied with their own lives and immediate concerns. They are also not particularly interested in the specifics of your actions unless they directly affect them.

Learn from what you dislike about your parents and do the opposite. In my case, I want to avoid making assumptions, especially the worst-case scenario. Instead, I can try to gather the facts by asking direct questions. If there is no way to definitively determine the truth, I could (1) try to let go of the concern, (2) make assumptions based on my belief in people's inherent goodness; or (3) at least come with multiple explaining scenarios.

You really do not know anything unless you really know.