Anxiety in conversations and obsessive habits

So, this may be a bit of a dozy here. I have serious anxiety when theres almost any pause in an ongoing conversation with the people I care about. Namely my girlfriend and one of my friends. Depending on how long the pause is, I tend to freak out internally, and start over messaging, or just spouting nonsense. I know logically that everything is fine,they're just busy or somehting of the sort. But i csnt get the anxious feeling out of my head. Recently this hasn't been any easier for me, because my girlfriend and I are going through a rough patch,over me violating her privacy. I'm trying to give her the much needed time and space, trying not to over message , but my head keeps telling me that if she isnt responding as fast or in the same cutesy/ positive manner that I am, then she obviously must hate me, and wants to leave me. I also have a couple bad obsessive habits Usually if I'm having a bad, rough or sad day, I'll check my relationship status on Facebook to see if it still says my girlfriend and I are together. She told me at one point that as long as it still said it, that we were ok. I'd check it maybe 2 times a week at max Well after her.and I skidded into this rough patch, I check it almost once an hour now. And not just on my profile but hers too. I'm so anxious and afraid that in the last hour, she'll have ended things with me and have changed it. I know I'm being silly, but heavens this is hard