Really struggling with paranoia

I second guess everything I say and ruminate over it. Any time I say something, whether its gossip, a rumour or even just my feelings regarding something someone did to me in confidence, I PANIC for days about the mere thought of someone telling that person it was about what I said. It then spirals to me worrying about losing friends, etc.

For example, I met a mutual friend. She was from a certain area, and I only know one person from that area. I asked if she knew them, she said she knew them slightly. I then said something that I heard about this person (not going into to details because I’m also paranoid someone will figure out who I am, UGH). This “rumor” that is most likely true, is something that does not make that person look good. I reiterated though that it didn’t come from my mouth and that I have no idea how accurate this info is. The mutual friend immediately assured me and said she talks to no one from that area anymore and it was no big deal.

I wish I could take what she said and just listen to it but my brain has been jumping back and forth that this information will get back to the person. Its not that I care about this person, but its connected to someone else that could get mad at me if it got back to them.

I know this is really freaking vague but basically I spiral out of control and now I can’t calm my thoughts and use logic. The logic being that it was just a passing comment in conversation that she probably won’t even remember or care to tell anyone.

I know its as simple as “dont gossip or say things you wouldn’t want people to hear” and I do try my best but sometimes in the midst of a conversation, I say things without even realizing.

Basically, I am gonna sit and ruminate about this for a week and pray that the conversation does not go anywhere. Its hard because I’m playing a game of whether this is something to be truly worried about or if its my OCD making me worry.

Its just hard because I see my friends and other people in my life say whatever they want and not worry about every single possible way it could go negatively. I wish I could be like that.