You can receive Communion if you’ve committed venial sins, but it’s a good practice to attend regular Confession. Long habits of venial sin weaken the soul and dispose it to sinning mortally.
Mortal sins are sins involving grave matter, deliberate consent of the will, and full knowledge that the act is sinful. If you do something that you didn’t know was sinful, and learn later that it was, then you’re not guilty of mortal sin. You didn’t have full knowledge of the matter.
Since you’re on the scrupulous side, then you’re in the odd position of having to hold yourself to a more lenient standard in order to escape from your scruples. If you’re in doubt that you’ve committed mortal sin because any of the factors may not have been in place, then assume that no mortal sin has been committed. Being overly critical will lead to two things:
1.) Losing sight of the big picture by focusing too intensely on minor details and nuances. (Nitpicking, in other words.)
2.) Feeding your scruples, which is sinful.
If I were you (and I’m also on the scrupulous side!), I’d begin attending regular Confession: either weekly or bi-weekly. Do a good examen of conscience every evening, and especially the day before Mass/Confession. Confess every mortal sin. Only confess those venial sins that you feel are the root problem or chief vice in your personality. That way, you can uproot those underlying imperfections that can cause a multitude of sinful actions.
If you become confused, consult your Confessor.