I'm going to be brutally honest with you here. I am a professional writer. If it is difficult for you to find time and focus to write, then you are very unlikely to be able to write anything that anybody else will want to read, let alone pay for. I only write good stuff when all other pressures are removed and I can isolate myself from people and any unwanted disturbances. If I can't get those things, then I don't usually even bother trying to write.
If you are serious about becoming a writer, start here.
Start here.
You should probably read On Writing. I think you would enjoy it.
As u/KynElwynn says, reading horror fiction would probably be a good starting point. One quick tip I can offer is: don't go overboard. If you adorn every sentence with dozens of adjectives they'll quickly lose their power. The same goes for trying to make every scene strange or grotesque. A simple description of something uncanny or disturbing - deployed at the right moment - can have far more impact than an excess of lurid description.
You might find the trajectory of fear useful. Another worthwhile read, depending on how deep you want to go with this, is Stephen King's On Writing.
Good luck!