Hi puzzlebug. I used to experience immediate regret after talking to people. I felt like I had wasted their time, said something stupid, exposed myself. Sometimes too, wishing I hadn't spoken was a protective thing because I'm so private. Especially if I was talking about something I cared about or something that was personal. I wished I hadn't exposed my feelings/ thoughts to their speculation.

It has gotten easier the more I talk. And the more I hear the nonsense that come out of some peoples' mouths. I worry sometimes that I will stick my foot in my mouth. I once told my T about having said the exact wrong thing to someone. She then proceeded to giving an example of herself sticking her foot in her mouth. Everybody does it.

These things have helped me:

if your intentions are good there is no reason to be hard on yourself.

nobody is better than anybody else, and everyone deserves to be heard and considered

think of someone you love and imagine them in your position whether they say something that is stupid/insensitive etc. or not....your still gonna love em
The same goes for you Even if you do, it is okay You are just fine