Your worst moment is one frame. Nobody judges a movie by pausing on the blooper.

One bad moment gets treated as the summary because it is vivid and recent, and vividness feels like importance. Anything looks terrible if you stop it at the wrong second and hold it there. The full account includes everything around that moment, most of which is ordinary and much of which is good. Judging yourself from one frame is a measurement error.

When you catch yourself replaying the worst thing, name what happened in the days on either side of it. Ask whether you would judge a friend on that same evidence. Then let it be one moment inside a long sequence.