How to unwind an unintentional thought?

Hi coaches, I discovered a new unintentional thought that is having a really strong emotional result and I’m seeing how much unintentional results it has caused me and the effect on my life.

C: saw message notification on phone and felt fear
T: “it’s dangerous to disappoint people”
F: fear
A: not do anything that may disappoint people, think I did something wrong and will get in trouble when someone reaches out to talk or I see a message notification, be afraid to take any action, play small, be very careful in what I do and say to not disappoint anyone
R: I disappoint myself

I did a model on it and am allowing myself to feel the fear. Do you have suggestions on how to continue working to unwind this one? I think it may be masquerading as other less harmful feeling thoughts.