you might have rsd

I think that's an OCD thing. It's part of a subcategory called "real event OCD" where you obsess (constantly think about) past actions, especially ones that make you feel guilt, shame, or embarrassment. There's also been a study that 7% of autistic people will later be diagnosed with OCD. Definitely look into it, there's an app called NOCD which is completely free and has lisenced OCD specialists you can talk to.

You could need a comfort item Im autistic and often feel that way

Rejection sensitivity and being hypercritical can be a huge part of nuerodivergence and anxiety. It has been a life long struggle for me but it does get better when you practice being kind and patient with yourself in those moments. You tried your best, that’s all that matters. You’re only human and you’ll make plenty of mistakes but that does not define your worth!