Intrusive thoughts of getting lost during commute

How do you handle intrusive thoughts during a commute (e.g., train rides, car drive, walking around)? Especially when those thoughts are about getting lost from taking a wrong turn, the wrong train, getting lost, ending up lost / somewhere you don’t know? I frequently find myself with elevated anxiety while I’m navigating to somewhere outside my immediate neighborhood. Think double checking my commute routes on my phone’s map leading up to and during my commute. Constantly checking the address that was texted to me. Stressing out that I’m on the wrong train. Staring at my navigation while driving. Getting off a train and feeling like I don’t know which direction is which. I also feel so dumb/mad at myself and guilty if I’m with others when I actually make a mistake. One clear example: today I was with my partner and we were headed home from dinner in a neighborhood we’ve visited often and used the train to get to before. I told her that we should take the subway going west when really we should’ve went east. I was so confident when I said it and then she told me we were going the wrong way. I felt like a complete idiot, was so embarrassed, and was scared we’d get stuck given the inclement weather affecting the transit system. My brain just went overboard with the self-criticism and guilt trip, so much so that I didn’t want to speak other than to tell her I’m sorry. All this for what amounted to maybe only a 15-20 minute delay…which made me feel like I was weak minded and ‘soft’. If anyone has tips to address intrusive thoughts of this kind, I’d appreciate it if you shared. Including tips on dealing with the outcome of these travel mistakes would help too. Any exposure ideas are very welcome. I still have some work to do with addressing my own issues with unhelpful, traditional masculine concepts around leading a trip and having to be/ look right all the time when traveling. Thanks and sorry for the wordy post.