Stuck

As the title suggests im really feeling stuck with it all. Ive been trying to be proactive and do the ‘right’ things, for like 2 years now. I get really triggered interacting with people and I know im not being myself, i know i have a part of me thats carrying alot of shame, a harsh inner critic, ive been trying to connect with these parts and help lead by being compassionate and caring but i feel like theyre taking over more than ever. Maybe because alot of things keep changing. I believe i have self-like manager parts as well but my therapist hasnt helped me to work with these parts. We just talk and he says to treat these feelings like a part and to weite letters to myself etc but how?People are looking at me weird in conversation and everythings becoming really disjointed. Im struggling to connect. Ive been doing this stuff in therapy but again, disjointed. Everything feels like a threat. What’s wrong with me? I feel like ive tried to map my parts 4 or 5 times with varying success. I was doing daily check ins but my therapist suggested an earlier exercise (parts mapping). I just want to be normal.