I’m trying to understand why my anxiety spikes and I start heading towards a panic attack when I realize that I’ve done something that’s broken some set of rules (whether that’s a societal thing, an official rule at work, or in a group). 

If I intentionally break a rule, it’s not near as bad. I’m like yeah, I messed up. But if I don’t realize I am breaking a rule and then it gets pointed out, I start spiralling and it takes me a while to recover. 

Any ideas on why this is or what others do to help with this?