I tend to take things too personally when not aimed at me and I don't know how to stop

Lately I've been feeling really shameful of being a man, because I feel as though most of the world's problems stem from other men and, while I try my best to not be a problem, I will browse reddit and read stories about horrible men and people's comments about them and will immediately think "why was I born this? how can I prove that I am not a terrible person (because I am a man)?".

It leads to a massive rabbithole of internal conversations where I increasingly try to convince myself that I am better but then shutting myself down because I sound like a "pick me" or a "nice guy" and I know those are both despised so I'm just in a constant loop of self hatred and loathing.

This is what sparked this post for the most part, I'm just ashamed for being what I am, and I don't identify differently either, I identify with being a man, I just have so much deep seated shame and guilt relating to it. And I want to tell myself that I am the change I want to see but that feels like praising myself and I don't like doing that because I feel that I don't deserve it.

Whenever I think positive of myself, I honestly think of a fictional but plausible negative reddit reply to me and I say "you're right, I am a massive POS, I should stfu and go away". I cannot say anything good about myself to myself, at all. It just feels wrong. Every positive has a caveat of at least 5 negatives that I don't even know how to work on so I cannot take it constructively.

There are many of these similar situations where I would see an attack on something I am loosely affiliated with and I would take it personally and desperately try to remove my association or try to justify myself in some way. Like when I show friends a TV show and they hate it I cannot disassociate their opinion of the show and of me, it is inextricably linked.

I just have no confidence in who I am and it feels wrong to say "I am better than X" or "this isn't targeted at me". I just make up responses to myself in my own head that are strongly negative against me.

I seriously don't know what to do.