Hi, you’re also from Spain 😀
Nice to find you.

I can only tell you about the symptoms you describe about monitoring people and fear of interacting with freedom. This is social anxiety.

As The gal told you, the better you know these intrusive thoughts and the more you treat them as something your mind is creating because of your fears and at the same time you let them pass away as normal, the better.
I followed a therapy based on what it’s called third generation therapies. It was based on mindfulness. Sure you heard about it. It works. It takes a time but then, it works automatically.

The good side is that Mindfulness can be practised at every single moment and with every task so you then will have practise to apply it into social situations.