You can swap out the voice in your head that narrates your mistakes. Choose one that knows your name kindly.

The narration that runs over your mistakes is not fixed, even though it feels like the plain truth arriving unbidden. It is a habit of phrasing, learned somewhere, and habits can be replaced with other habits. The facts of what happened do not change. What changes is whether the account of them is delivered by someone hostile.

Catch the sentence as it forms and rewrite it once, out loud if you can. Say what happened without the verdict attached. Aim for the tone you would use with someone you like who had done the same thing.