You must learn truth. Read truth. Hear truth. Discuss truth. Meditate on truth. Affirm and declare truth. This is where real forward progress, away from the pain of shame and regret, begins to happen.
When we confess our sins to God, we receive forgiveness. (see 1 John 1:9) When we confess our sins to others, we receive healing. (see James 5:16)
When you’ve sinned, God is good. And when you confess, he is faithful to bless you with forgiveness. If you’re willing to take him at his Word and believe in his goodness, simply bring your shame to God and he’ll bless you for doing so.