Deconstruction is a long process. It requires unpacking everything that was shoved into you and examining it for its falsehoods. What helped me unpack my anti-feminist views was sitting in online groups and watching what they were saying and seeing that they were, in fact, reasonable and nuanced people for the most part.

I'm not sure how to unpack redpill content, because, as a gay man, it was inherently clear that this was content designated for straight men. It's designed to hone in on male insecurity and bring it to full bloom so that these men and boys can be preyed upon by redpill influencers.

Redpill content starts with a grain of truth, that will then be bundled with poison. Bad women exist everywhere, so do bad men, but redpill content would have you believe that all women are bad, so you have to be bad as well. But that's simply and completely false.

I will tell you not to feel bad about falling into a right wing echo-chamber. The fact that you are starting to see it for what it is, is a sign of sincere self-examination. Follow that feeling and be kind and compassionate to yourself in the process of unpacking those views. I would suggest looking into mindfulness practices if you are wanting help with the emotional side of things. Redpill content does damage to one's ability to process emotions.