undercover you have not done anything wrong. But you could try unplugging the phone? It won't damage it really it won't. Some phones just have an off switch/electric plug too, like a toaster so you could switch that off it you don't want to unplug the phone line itself.
I speak as someone who is absolutely crap at driving, in tears putting up a mothercare safety gate, reduced to gibbering wreck by smoke alarm going off. You CAN DO IT. And don't be scared of talking to your dp, that's what partners are for, to tell one's fears to. I do it all the time, and my dp has plenty of triggers of his own. Like he cannot drive at ALL. And is frightened of chicken cooked in a sauce.
He is brilliant at lots of things, just not those things. You are not useless and worthless.
Anyway, I have had a moderately good day. Went out, saw some friends I have a bit of a heeby jeeby relationship with and had a very fun lunch with no anxiety/snarky comments/sense of being undermined. So tired after that though I fell asleep on the sofa, being cheerful is exhausting. At supper I just felt like I couldn't stand another minute of family meals, possibly a reaction to being free and active all day...hmm. A great weariness at the thought of washing up, menial tasks, having to be nice to people.
Basically winter is horrid isn't it?