I agree with @DosCervezas
Respect your feelings. They are telling you something. They are telling you who to be around and not be around, but you're not listening to them, and you're criticising yourself instead.
Imagine doing that to someone else. If they came to you and said they felt really shit about what Bob said at work today, and you told them they should be ashamed of themselves because everyone would be talking about them, now, behind their back.
How mean is that, as a way to view someone's feelings? No wonder you feel anxious, if that's the sort of judgement you get for feeling bad in the first place.
The question here is why you think your feelings are worthy of such nasty criticism. Where did you learn it? Usually we're conditioned by our upbringing, could it be that? Did you have an absent/addict/ill parent? Parents who argued a lot? Violence in the home? Anything where you've essentially had to say, 'Well, that made me feel shit, but it doesn't make any difference, and I still have to live here, so I'd better gloss over my feelings and not make a big fuss about them...', that'd do it. We start learning that our feelings are just an irrelevance, to be overcome.
Does that ring any bells?
Your feelings are fine. You're normal. Your friend said something that wasn't meant to hurt you, but it did. Your boss pulled you aside at work and it made you feel crappy. There's really nothing unusual in what you're feeling. Beating yourself up about it will be making you feel 100 times worse.