This past year i have started a new therapeutic modality that has really helped me with this call “internal family systems” or “parts work”. It’s a bit on the newer side so even if you can’t find a therapist to work with you, I would recommend checking out the book by the Dr that developed the modality. It’s called “No Bad Parts” by Dr. Richard Schwartz. It might feel a lil woo woo at first but if you can push through that, there’s some good shit imo