I think that the first thing you need to work on is learning to forgive yourself. You are your own worst critic. It's not about "right or wrong." It's about working toward wellness. And, that is a long term goal. So first you have to make smaller goals.

Turn it around. Insead of "it took me half the day to get in the shower," instead say, "Today I took a shower."

Make sure you're working on setting up your daily routines. This will help you when things go off the rails.