Oh, perfectionism - I have that in spades, too. I try to remember that I'm not going to be good at everything and that's good because then I really appreciate other people's talents. I really feel bad after I do something "wrong" or incorrectly for a long time, so am trying to remember how even brilliant scientists often say that their discoveries are born of the thousand failures along the way. I am slowly starting to feel ok that I will mess things up sometimes or not be very good at whole categories of things without a lot of work. I wonder if this is partially because we were graded for our work all through school, when real creative learning is often about exploring and making mistakes?
Anyway, hugs, and glad you are finding alternatives to that whole shame spiral thing - ugh!