Progress not Perfection is a great tool - please allow yourself to make mistakes and to learn from those mistakes.
Another tool that was given to me was
"does this need to be said?"
"does this need to be said, now?"
"does this need to be said, now, by me?"
and
"if this is said by me know - really what good will it accomplish? anything different from what I have tried in the past?"
These are some of the questions I tried to pass thru my thoughts before venting those same ole thoughts at the A's in my life - Usually by the time I got thru it - I realized "If I kept doing what I have always done, I will keep getting what I have always gotten."
Sometimes just becoming aware of what we are doing is the best lesson.
((HUGS))
Rita