Guilt spending time with friends or family 7 months post break up

I don’t know what’s going on in my head, but my life fell apart a few months ago and on top of job and life issues, I found out my ex wbpd was trying to get back with her ex behind my back and I was blindsided at our breakup. She was very controlling and isolating and I’ve found that I feel incredibly anxious hanging out with friends or my family because I’m constantly knee jerk checking my phone or wondering how I’ll explain that I took too long and I have to consciously remind myself that my life is not that anymore. I just don’t know how to get rid of the sick pit in my stomach when friends or family leave and I feel sick and empty and guilty. It seems like I should be over those feelings by now but I’m not.