Can’t get over being “told off”

[TheAnswerIsInABookSomewhere]

Three days ago I got told off for eating a polo mint in the library “I’m really sorry madam but we don’t allow food in here...”. I can’t get over it! It’s been haunting me for the last three days, was the first thought when I woke up every day since, and I feel like I’m being followed and watched and judged and just like a naughty child. I can’t eat mints again. I can’t shake it off at all!

I’m not even going to bother asking if this is an overreaction because I’m aware it must sound completely out of proportion but what do I do now?

I do know where this is coming from. Childhood punishments were often far, far bigger than the crime, and very unpredictable. I just want to know how to feel better.

Keep telling us. Seriously. You just need to get it out until it has no power. Then you need to go back to the library of only briefly and realise it's all ok. You need a good memory to paste over it.

Your CBT sessions sound very different to mine which were mainly looking at the thoughts-feelings (includes emotions and phsical feelings)-behaviour cycle and how to break it. I have found it very helpful with health anxiety and general anxiety. Here's a basic introduction:
www.canr.msu.edu/news/abcs_of_changing_your_thoughts_and_feelings_in_order_to_change_your_behavio

Uni librarian here. From this other side of this it was simply informing you of the regulations. ‘Telling off’ would come later after you’ve not changed what you are doing. I’m my 20 years experience I’ve reached ‘telling off’ only twice. One of which was for printing out porn (straight to telling off!) and the other was someone making excessive noise who became aggressive when asked to stop. Your incident would hardly register. Sometimes this sort of thing can result in useful conversations and the opportunity to help students. So please don’t let it put you off returning. No one else will even remember what happened!

I realise this doesn’t help from a MH POV, but wanted to show the librarian’s side.

Try this black and white thinking technique:

Situation: you were asked politely not to eat in the library
Thought: I'm being judged. I'm awful for eating there. I can't eat mints again
Feeling: anxiety, despair, I'm bad
Reality: I did as I was asked. The person won't have given it any more thought at all and it will have formed a very minor part of their day. It was a very minor event. I am an adult and nobody can tell me off or stop me eating mints in future.

And eat a mint

I hope you feel better OP. I do understand how this feels and it's impossible.

I hope you are feeling better today OP.

I’ve had a properly “normal” day again today! Thank you all so much for your support last night. I think it’s passed now :)

@fairyqueen yes, I solemnly swear I was not printing off any pornography! Every time I see one of the librarians now I’ll be wondering what their worst story is!

@justforthis7 This was so, so helpful! Thank you so much!

That's great ☺

Not the emoji I meant to put

@TheAnswerIsInABookSomewhere you're very welcome! Glad it helped. It's a great technique for applying to all kinds of situations x