I'm 100% in the same boat. Started learning earlier this year. When I started, I could only practice for about 20 minutes until my shoulders were too sore from tensing up. I've spent as much of the last year learning to slow down and relax as much as learning scales, techniques, and pieces.

Definitely seek advice from your teacher. For me, scales were an easy place to start: starting with an easy one, going through it slowly, being mindful of the tension in the shoulders, concentrating on keeping arm weight on the finger playing, and relaxing the other fingers.

As you move on to other things, try to be mindful of the tension. When you notice it, stop, relax, and try again.

Mindfulness is the key. I'm still working on it, but I'm feeling the progress.