I used to do this sometimes -
If I did or said anything stupid or that could be taken the wrong way I'd feel terrible and agonise over it to the point where I'd avoid seeing people/visiting places thinking that they'd remember and it would be humiliating.

Personally I didn't find journalling or keeping a diary helped as I kept going over and over things again and again and it made me even more paranoid. To be honest the only trick I had was to not think about it - to try to distract myself into not dwelling on it. Over time I've realised though that nobody else will be thinking about it as much as me or judging me as much as I am - remembering that calms me a little!

Hope you're feeling calmer soon