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Start with the token effort of not engaging in negative self-talk. Calling yourself scum is a self-fulfilling prophecy, a lie to let you feel self-righteous when you have been trained not to feel self-esteem. You must learn to spot that thought as you are having it and cut it off. It's the only way out of the spiral. In case that's too vague, whenever you are even thinking you are inferior, focus on literally anything else, as long as it occupies you enough to cut off the train of thought. Do math in your head. Focus on a 4 seconds in 6 seconds out breathing cycle. Balance a pen on your finger. Whatever. Just don't follow the train into darkness.