cognitive distortions

I've started to notice negative self talk I have with myself when I'm alone. I tend to leave interactions happy but after spending time alone quickly turn my memory of them into a negative mush. I told my therapist about this and he said it's something called cognitive distortions which can occur when someone has been traumatized.  I notice them after work or even in planning future events. For example, I'd like to host a party with some co-workers and friends. The first thought that comes to mind about said party is that no one will have a good time and I will be judged for it. I really just want to do it to get over this fear and self-doubt. 
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August 21st

I'm having a hard time falling asleep. I keep thinking about what I said to my friend. I indirectly insulted him without even thinking about it. He reacted by telling me he felt insulted but I blew it off thinking he was just joking around. I replay the event in my head over and over and don't know if I should apologize or not. 

The reason I would apologize is because I like my friend and don't want him to think I think poorly of him. 

The reason I wouldn't apologize is because I don't want to come off as clingy or super nice to the point where he can say whatever he wants and I am always walking on eggshells. Another reason is sometimes I blow things like this way out of proportion and will think someone hates me for something I said but when I see them it's totally fine. Another confirmation of this is him texting me, asking me about a date I went on.

Still, the thought has been on my mind for the last day and half since it happened. I'll probably end up bringing it up. 

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