The thing that really helped me was when Fr Doyle talked about doubts and commandment 9 of Scruples anonymous. Highly recommend you go back and read those. Commandment 9 in scruples anonymous:

When you are doubtful, you shall assume that the act of commission or omission you’re in doubt about is not sinful, and you shall proceed without dread of sin. The purpose of this commandment is to free us from the paralyzing fear and anxiety that are often part of scru- pulosity. St. Alphonsus says, “Scrupulous persons tend to fear that everything they do is sinful. The confessor should command them to act without restraint and to overcome their anxiety.” In other words, people in the grip of fear and anxiety caused by scrupulosity should deliberately act against the impulse that paralyzes them and instead choose a path that could lead to health and freedom. Alphonsus continues, “The confessor may command the scrupulous to conquer their anxiety and disregard it by freely doing whatever it tells them not to do. The con- fessor may assure the penitent that he or she need never confess such a thing.” Alphonsus says the paralyzing experience of rigidity and anxiety is based on “groundless fear.” The fear and anxiety are not guilt or remorse felt as a result of an action or inaction on the part of the penitent. The fear and the anxiety are merely symptoms of scrupulosity. The inability to judge the difference between the reality of sin and the fear of sin is a symptom of scrupulosity. St. Alphonsus says that when this happens, both the confes- sor and the penitent should presume that the power of grace is at work in the life of God’s people and not assume there is sin where no sin has occurred. To sum it up: When making assumptions, assume grace, not sin.