cbt has been helping me with this it’s relatively simplistic therapy but you can kind of put the ideas to use even if therapy isn’t an option you have learnt through growing up in a world that tells you your behaviour is because of laziness or you don’t care or you are stupid you have to unlearn you own thought patterns and actively change them to more forgiving ones try to catch yourself thinking these negative thoughts and tell yourself something that shows more sympathy it sounds and feels cheesy to do but it works takes time but quicker than you’d think