Shame Spirals

This is a term a friend of mine who identifies as BPD uses often with me. I can totally understand what it means. When I'm obsessing about having done something wrong. For me, this is most often in the context of a social interaction. One thing I've identified that triggers these responses for me is if someone wants to address a conflict they're experiencing with me over text or email. It also happens when I attempt to address a conflict over text or email.
I feel so trapped and cornered in text format. There's so much room to (mis)interpret what's going on for the worst on my end. My hope is that now that I've identified this I can move to a place of recognition. Maybe I can notice this is an area that is not my strength and ask for help.
I feel so much judgement for myself because I want to be able to receive criticism. I know that conflict is important for the growth of relationships. I feel like a bad and incapable human that it's putting me in a shame spiral. I know I am not either of those things, there is tons of evidence to the contrary. I've had many successful relationships.
Connection is rare I've come to realize. To enter someone's life at the right time that there is opportunity to connect is a pretty rare thing. Even if there's lots of commonality, there isn't necessarily opportunity. Between mental health, commitments, and time, it's difficult to align with others in a meaningful way.
So I will try to be grateful for the connections I already have. For the beautiful people I've met and connected with along the way. Even if it was brief, it was still beautiful. For the many people in all the different places I've lived and travelled, who shared a moment of joy, sorrow or love with me. I sent love to them all. We were in the right place at the right time on Goddess time and it was a beautiful thing.
I look forward to more of those times and I always have enough. I am always connected, I have never been alone. I am loved and cared for. Bless