The feedback you hate the most usually points at the thing you already suspected.

A comment that stings out of proportion is usually not news. It lands hard because it names something you had already half noticed and were hoping nobody else could see. Criticism about things you genuinely do not care about tends to bounce off without much heat at all.

Think of the last piece of feedback that made your chest tighten. Write down what you already knew before anyone said a word. That is your real work for this month, whatever else is on the list.