Being kind to ourselves is hard.  A thing I have started doing is I have to start the day with finding something positive about myself.  Also for every bad thought I have to think of 2 positive things.   It has helped me defend myself against myself if that makes sense.

Hmm, I notice taking a pause ⏸️ makes a world of a difference and/or, talking about it through with oneself ( this can be during a situation, before , or after )

How do I stick up for myslef if my mind hasn’t yet? 

Usually during the situation if I'm hyperfocused on it I gravitate to debate w/ the topic in my head ( do not always recommend, especially if one feels they need to mask for verious reasons)but a pause can help soothe potential overstimuli and even RSD can be cared for too with self love in that mix during that pause