I really dislike so many of my fear, frustration, shame reactions

I'm still retraining my behavioral responses. when i experience intense fear or frustration or shame, i want my first new automatic thought to be: "This feeling is from the past. It's not about now. You can respond differently to these situations from now on."

that little kid was full of fear and frustration and shame non stop. No wonder when something hits me hard, it hits me really hard. And it can be the smallest thing. All of my life, I could detect no rhyme or reason or connection between the various things. But I'm seeing it all now. And the level is frankly daunting. It's everything. I'm feeling quite a bit discouraged, despite having had a great therapy session early yesterday.

how long will it taake to get any better at this? i'm still in first baby steps of recognizing how trauma molded my lifelong behaviors. Thx.