i feel stuck

im stuck in this cycle of getting frustrated and disappointed in myself because i do something wrong or i say im going to do something and dont follow through, i feel like i have a million things to fix or change about myself to be considered a likeable or friendly person and yet i find myself not doing anything to actually change these things or correct my behaviours and catch myself before actually doing or saying something wrong or improper rather than after because then “its too late” and my mistake is already made and then i beat myself up over it

i know i need or probably need some kind of therapy or medication but i dont even know where to start