This article didn't help at all: these coping mechanism don't work, and I've tried them on.
You fail to realize that when you suffer from this, your brain will make up situations that you did. How you accidentally looking at someone the wrong way makes you feel like a rapist or violent offender. And sure, deep down you know it's not true, but the voice in your head keeps telling you it is.
Your brain will make up stuff, misinterpret signals, so that you are always feeling of guilt.
And in any moment free of guilt, your brain is searching for something else to worry about, and when it can't find something, it will make something up, and you will believe it.