4. Slang To injure or damage: Lifting those boxes really screwed up my back. That decision screwed up my career.

5. Slang To cause (someone) to be emotionally or mentally troubled: His father's harshness really screwed him up.

1)испортить ,испоганить i have screwed up my phone/career я испортила свой телефон/карьеру

2)собраться,набраться he screwed up his courage он набрался мужества/собрался с духом

3)облажаться ,все испортить

And I realized how badly I screwed up.

И я понял, как сильно я облажался.