You can do 9 things right and 1 thing wrong, and shame is so powerful that it's able to take one mistake and, somehow, make you believe you’re a failure.
It only needs 1 bad decision to override 9 good ones.
Its narrative is quick, sharp, and convincing.
For such reasons, it's important to form your own set of truths that are non-negotiable and predetermined so that you can pull them into your consciousness as quickly as you're triggered.
It begs the question: what are your truths about yourself that are premeditated, non-negotiable, and at the ready to be pulled out in a moments notice?
Here is a couple of examples of beliefs to draw from amidst the heavy pulls of shame:
You are stronger than you feel.
You are doing a better job than you realize.
You are more loved than you know.