It was in counteracting all those negative beliefs about myself that I found CBT to be most helpful. Those mistaken beliefs we have about ourselves are deep-rooted and go back a long way.

My therapist really loves the book, The Anxiety & Phobia Workbook, especially the two chapters kind of in the middle. One is on mistaken beliefs and the other one . . . I can't quite remember of the top of my head. The book has you take an inventory of your mistaken beliefs and has you test each on up against some very pointed questions about the origins of those beliefs and their usefulness today. (Sorry, I don't have the book in front of me, so I can't quite remember how it all goes.)

Journalling and talking through those mistaken beliefs was really beneficial. I was able to challenge the rationality of my beliefs and form new healthy beliefs to put in their place. It took a long time, but that is where our focus was in therapy for many months.

I've learned that my beliefs were not rational at all. I learned to let myself off the hook and have the same standards for myself as I do for anyone else, not harder unreasonable standards. I learned to stop insulting myself. I've gained autonomy. I am a person of individual freedom and power. I've learned to stop my thoughts when they are destructive and irrational. I mean, sometimes I literally tell myself, "STOP!"

All of the things you listed above are beliefs, thoughts, not feelings. You really believe these things. You need to hold them up to the light ask yourself if they are really true. What evidence do you have that they are true? You're going to find there is no evidence. Your thoughts and beliefs simply aren't rational. You can change your thoughts very deliberately if you choose to work on it.