I have a very persistent habit of mentally recounting episodes from my life when I (or sometimes even other people) acted awkwardly, such as unintentionally making a cruel or inappropriate remark or action. My self-talk then turns into self-abuse, even if the thing wasn't actually done by me. It's gotten so bad that I couldn't bear to take a shower today and had to take my laptop with me to have something playing in the background to distract me, which is obviously not ideal, since water + laptop, although this time nothing happened.

Hoping someone here has advice.

I feel like it gets better when I'm working on a creative problem, but I just can't have an appropriate creative problem on demand.