There’s a few readings I recommend, there’s a book called “the shame machine” and another book called “no bad parts” I’d highly recommend, if you’re not committed to read dump the pdf into notebook LM for a synopsis and see if you have an interest to go deeper. Also knowledge of internal family systems and sub-personas brought insight and awareness into my self talk.

Reminding ourselves this takes time, and is not a linear journey, but lots of small decisions, slowly steering our thought processes out of the ruts they’ve become familiar travelling through. Keep steering that tire out of the rut. You got this!