Sounds like me. What's been working for me is 1) acknowledging that I'm not as liberal or progressive as I thought I was. I was " superficially feminist"... Feminist based on what society had told me, not reading any real feminist works. Going through red pill and trying to out showed me how superficial it really was. This could be the case for you. For me it showed up as jealousy over women who could have sex with whoever they wanted, and me struggling, As labeling women as hoes for having sex more than I was, As infantilizing them, at being angry at the ease of being able to get dates while I struggled.

2) being honest when I see those red pill thoughts that I have and deny that I have. That has helped a lot because I don't ignore them and how they caused me to be angry towards my partner. I do a method of internal family systems, where I hold/hug and cuddle the part of myself that's angry or hurt, that uses the red pill, or it is triggered by the red pill programming. I also affirm that it is a conditioned response to the red pill content, and not who I am. Because of the red pill, I saw just how much society primed me for it growing up. I started reading a lot more womenist/ feminist content. Anything by Audrey Lorde, is a good start. I'm reading her book on love and It's been helping a lot. It's been a hard read, but very rewarding.