I'm relatively good at not checking email or IM after work is done. However I'm pretty anxious and work affects me in the form of emotions: guilt (I haven't don

I'm relatively good at not checking email or IM after work is done. However I'm pretty anxious and work affects me in the form of emotions: guilt (I haven't done that thing I was supposed to do, I didnt do that right), fear (I'm gonna screw that up, I'm gonna get fired) and animosity (why is that person messing with me, why can't they see my point of view). This got bad to the point where it was preventing me from enjoying things I should have. The first thing that helped was seeing a therapist, who got me to read my feelings and identify when I get into a pointless loop. The second one is meditation, which also lowers the effects of fear and guilt, provided that I realize I'm rehashing emotions. The next one is more vain, but I started prioritizing some things based on how bad they may make me feel until I do them. Somehow this seems to help with the whole urgency vs importance as well. Last is some form of an anti-regret framework: acting with principles (e.g. I do my best, I don't take shortcuts, etc.). When I feel bad, getting back to these helps (I did my best, by definition there was nothing more I could have done at that time). I still get affected, but definitely those help.