Thank you for writing in. My first suggestion is to be patient. You say that you’ve been struggling with these issues for many years, likely your entire life, so it will take time to change these very ingrained ways of thinking and feeling. I’m happy that you are in therapy and seeing progress! In my experience, changing the perfectionistic, overly self-critical thinking that leads to the feelings of “not good enough” can take extensive work. Sounds like you are well on your way.
My other suggestion is to supplement the counseling you are doing with other things to accelerate your growth. Read self-help books, go to healing retreats and workshops, join a support group, or try adjunctive therapy techniques such as EMDR or Somatic Therapy. The more you put in, the more you get out. Many of my clients realize that they have much more time and energy to focus on getting well when they spend less time beating themselves up about everything. Choose wisely how you expend your mental energy, and keep up the good work!
All the best,
Dr. Holly Counts