Therapy is tough. Glad you are recognizing at this juncture that you've been trained that various emotions aren't acceptable to be expressed. It's the untraining that takes time.
On the flip side of the housework guilt, when being on call 24/7, and getting some form of human connection online, that dust bunny will only return. Not saying don't do it, but can do it in between putting yourself first. Save yourself, and you can caregive to everyone else better.
That's half the benefit I find with the phone app.