I did something wrong


Hello,
It seems I walk around with the “feeling” that “I did something wrong,” “I am doing this wrong,” or “I didn’t do something I was supposed to do,” and a kind of waiting-for-the-other-shoe-to-drop feeling.

I feel I need to look at my email, yet I’m kind of afraid that I will receive some sort of negative news, things I have to do or respond to, complaints, or just something I don’t want to face.
Oh, no. I think the feeling is Overwhelm, but maybe fear.

C: life
T: I didn’t do something I was supposed to do.
F: fear
A: feel on edge, open emails with fear and trepidation imagining the negative things the person could say as well as trying to counter those negative imaginings with positive possibilities. When I don’t get emotionally charged emails, I feel a bit of relief. Kind of rush in my brain to think of what it is I’m supposed to be doing. Feel uncomfortable. Feel not good enough. Tell myself I need to do more, learn more, be better.
R: I’m not doing what I’m supposed to do?

This pattern seems so ingrained and to come from nowhere that I’m not even sure what an alternative model would be.
C: living
T: nothing terrible is happening at this very minute
F: slightly more relaxed, but on edge
A: same as above, go about day but still on edge
R: maybe I live in the moment a little more or for a moment or two??

When thoughts/feelings are just free-floating, what do we do?