Dear Anita, here is a good example I had to run out of work a little quickly today because I have a phone call meeting in about 15 minutes. I ran across a colleague before I left and she started talking about something so I stated very nicely sorry I have to run but let’s catch up later. Getting into the car I felt bad I felt like -oh was I rude, was I kind of abrupt cut her off? But then I start to think that all I was saying is that I didn’t have the time right now and it wasn’t necessarily anything mean. I notice myself having excessive thoughts about these things instead of just being able to rely on my own inner self.  I notice that I will feel guilty about something like that so quickly and sometimes even for a long time which I know is something that I need to work on, I’m looking to find the first steps towards that.