Shame is the core feeling in developmental trauma, and self-criticism is what keeps it running. It is also trainable — compassion-focused approaches were developed specifically for people who find kindness toward themselves almost impossible.
Write down one thing it said to you today.
Would you say that to a friend in your position?
Out loud, even if you do not believe it yet.
For many survivors self-kindness feels dangerous at first. That is normal, and it passes.
How strong is the evidence? Gilbert, The Compassionate Mind, 2009. Compassion-focused therapy has a developing evidence base for shame-based difficulties.