I sometimes have something like that and can't tell you how many friends I have blown off at the last minute by not going to a party or meeting like I said I would. The only thing that has made it better for me is to go anyway, no matter what. Thoughts and feeling controlling actions is opposite of what it is actually supposed to be, what we "do" encourages what we think and feel. So if you "don't", you think and feel more "don't" and the habit gets stronger and stronger and one gets more and more restricted. I try not to let my thoughts and feelings control me; they are just to give one advice, not to be in charge.