I don't know if this helps, but here goes simply based on my own experience . . . I think there is a trigger that starts a cascade reaction so that whatever the trigger generates starts a person looking at every past situation or future scenario in similar terms . . . for example, if a person senses guilt over a relatively recent event, then the person starts examining all past and current/future events from that sense of guilt . . . you said that you had a sense of guilt over the date rape and now you are feeling guilty over forgetting to fill your dog's water bowl or you have experienced a traumatic event so you look at ever other possible situation from a perspective of self-protection (which, to a certain extent, is a good thing to do to evaluate people and situations but it seems as if you might be looking to rationalize isolating yourself which is not that good).
So, for me and this is my direct experience, what you experiencing is not unusual . . . for me, for a long while, I reframed all my past experiences and coloured them with my sense that I had not done enough to prevent a friend from committing 0119 . . . for a long while, I reviewed and analyzed prior friendships trying to figure out if I had done anything that might have had a negative impact and I am talking small stuff . . . even now, if I have to disappoint a friend, I feel guilty . . . not to the same extreme, but depending where I am in my anxiety ebb and flow, the guilt can last a while and it triggers my anxiety . . .
Anxiety is tricky because it manifests itself in different ways for different people . . . I have had many physical symptoms from rapid heartbeat, to breathing, to aches and pains, etc. I would suggest that you stop googling symptoms because this feeds anxiety and does nothing to help recovery . . . . your body is not failing you, but your anxiety brain is chipping away so that it manages you rather than you managing it . . . .the good news is that you have wonderful friends and family but because you are reserved by nature, you need to seek outside objective guidance from a counselor . . . you may have to check out one or two before you find one that aligns with your needs and goals and you need to recognize that recovery is a process, but you sound as if you are ready to make the commitment to renew yourself and move on . . . .again, let us know how you are doing and if we can provide support and just to reassure you, you are not alone in your symptoms . . . just need to develop a meaningful way for you to process events . . . .take care, kc