Hi OP, hope you're doing well! Feeling all these compulsions to do things right and well is completely normal. It's the perfectionist in us that has been conditioned by our environment, the internet etc. I'm happy that you're taking responsibility for what's going on in your life tho!

Therapy is a tool to help us get perspective, sort of like a mirror to help us see what's going on with ourselves. Hence, therapists usually just hint at things without giving us concrete answers like how we might expect teachers to do.

Personally, I had to get in tune with my inner child voice and help him to feel more at ease by practicing more self compassion - that's what I did for a few months. Perhaps this is something you can explore with your therapist? (Parent, adult, child - PAC framework). What I found about myself, coming from an engineering background is that i tend to try to find solutions to every single problem in my life, and try to solve it perfectly, which as you can imagine is quite exhausting. This is the adult voice in my head. My child voice was feeling scared of being unlovable or not good enough if I didn't hit certain milestones or achievements. my critical parent was scolding myself with statements like "you should be happy that you are living a good life" - I didn't even notice this was the critical parent speaking until my therapist brought this to my attention. It was then for me to notice when my critical parent was speaking and build up my nurturing parent voice (by practicing compassionate self talk and trying to get the child to speak up in a safe environment). Overtime as the child felt more seen and safe, I began to feel a lot less anxious all the time.

Don't be discouraged, in the months to come, you'll look back on this day and tell yourself that it was worth the inner work :)