Message
Look without adding a story. What is actually happening is simpler than what you fear. Clear seeing is the first medicine.
Shadow to watch
Judging yourself instead of seeing yourself.
Try this
Write down the facts of your situation in three plain sentences.
Love & relationships
Try to separate what your partner or friend actually said from the story you've built around it. A late reply is a late reply, not proof of anything yet. Write down only the facts, and the fear usually shrinks back to its real size.
Work & money
The work situation is simpler than it feels at night. List the facts in three plain lines: what's due, what's been said, what you can control. Leave out the 'I always mess this up' commentary. Clear information will show you what to do next.
Yourself
You may be looking at yourself through a harsh filter right now. Try describing your day the way a fair-minded friend would, without grading it. Seeing yourself plainly is different from judging yourself, and it's the first step toward feeling better.