You can admit you were wrong without admitting you are worthless.

Being wrong about a thing and being worthless as a person are separate claims, but many people treat them as the same, which is why admission feels so dangerous. If every error is a verdict on your value, you will defend small mistakes with enormous force. Once you separate them, admitting things costs almost nothing.

Practice on something minor this week. Say plainly that you were wrong, without softening it and without adding a case for your general competence. Notice that nothing collapses. The separation gets easier each time you demonstrate it to yourself.