You can own a mistake without making it your whole identity. You did something. You aren’t only that.

There is a difference between having done a bad thing and being a bad person, and the second is easier to settle into. It feels like responsibility, though it removes the possibility of doing better, because people do not repair what they believe they are made of. Guilt points at an action and can be acted on. Shame points at you and mostly just sits there.

Say what you did in one plain sentence, with no adjectives about yourself. Then say what you will do about it and stop there. If it keeps returning at night, that is worth telling somebody, not a sign you have not punished yourself enough.