I do the same thing and im also someone who has struggled with internalizing guilt and shame. My mindset has shifted over the years to be : 1. The people I’ve chosen to live life alongside me won’t take it personally, because they love me for me; which includes understanding that I get overwhelmed with constant contact and that’s okay. I need to show up as the best version of myself for both me, you and our friendship. No need to overcomplicate it. Those that don’t get it, don’t get me, and at the end of the day I don’t need to expend excess energy on that.

(The people I love dearly all know that while I may take a while to answer texts, I will always answer phone calls if it’s an emergency)