1.
yes. 걸 is for 것을
'verb + ㄴ것' makes something(verb or adjective) to noun
so 'telling my secret' is '비밀을 말한 것'
regret='후회하다'
i regret telling my secret
나는 나의 비밀을 말한 것을 후회한다
2. ㄹ걸 is not future tense. it's means "past tense"
'verb or adjective + ㄹ걸' means "I should have verb but i didn't"
similarly ,'verb or adjective + 않을(말) 걸' means "I should have verb but i did"
3. 괜히 means "shouldn't have" in many sentences.
usually '괜히 한번' means pointless, for no reason.
if "괜히" means pointless, for no reason. verb should be present or future tense. i think.
괜히 something 먹었다. ( i shouldn't have eaten something)
괜히 한번 something을 차봤다 ( i kicked something for no reason)
괜히 something을 차본다 ( i kick something for no reason)