IFS has ways that you can work with yourself. THere are books to teach you, online classes, online forum.

Self-Therapy

NVC has an entire community, books, and forums and support groups. One of the parts of the NVC program is giving ourselves self-empathy when we think we did something we wished we didn't do and feel bad about it.
The Center for Nonviolent Communication | Center for Nonviolent Communication

I wonder if this would help?
The Self-Acceptance Project

You can even get involved in both communities online.