Trucking along - hard to stay focused - mild panic

I got a call from work yesterday and as is my habit, I immediately dreaded having to return the call and immediately felt like I was in "trouble."  I get this sinking feeling in the pit of my stomach and start to get nervous and don't want to deal with the situation.  I sent an email response regarding the phone message last night and got a phone call first thing this morning.  It was no big deal, turns out I just needed to upload some images I shot a while ago, but for some reason, I was sure I was going to be in "trouble" - though certainly I'm not a child and I don't know what kind of trouble I could be in. I took an Atavan before calling back.  Sure enough, I just need to send the images in.  They understand how they didn't get sent in right away because the shoot was incomplete, and everyone was cordial.  No one seemed upset with me.  I don't know why I immediately assume I am going to get reamed.  Well, that's not true, I know that I jump to that conclusion from years of conditioning by my dad.  If he had to talk to me, generally, I was waiting to get yelled at or hit.  And I had to stand there and take it.  There was no running away.  No one to protect or save me. I know I'm an adult now, far away from the harm he can inflict in that way, but somehow, I don't know how to recondition my brain so that it doesn't always jump to the most catastrophic conclusion.  Additionally, I am not sue how I can begin to trust things at face value.  I've always been a little paranoid, prone to looking beneath what I'm told - mostly again due to the way I was raised,  Nothing my parents said is what they meant.  Not really.  In some ways, they were hatefully and brutally direct (you're fat, you're stupid, you're lazy, animals are smarter than you) but we were repeatedly told to think before we speak and that we should just "know" what he meant when he said something (dad).   In the real world, especially in a professional setting, I really should only assume that what is said is what is required of me.  If something is wrong, someone will discuss it with me.  If they need something, I will be told.  If I am in trouble, I will be told.  If I'm fired, I will be told.  In the meanwhile, if I don't hear anything, no good is good news.  Instead of fretting over what I'm not hearing and worrying that things are happening "about me" behind my back, why not trust just the facts? I need to remind myself this is how the "real" world (mostly) operates.