Overcoming deep shame

One of the biggest manifestations of CPTSD for me is the shame. I'm 27 and I've lost so much of my life either to trauma when I was growing up or the terrible coping mechanisms that I developed once I left the bad situation.

It's suddenly hitting me this year just how much time I've lost and how little I have to show for it. My sister and cousins and friends are all finishing PHD's, they've travelled the world, have deep meaningful relationships and so much joy in their lives. And I have no accomplishments or meaningful connections or adventures, just a lot of wasted time and I'm so ashamed of it. The biggest stressor now is that I'm trying to actively change that and I don't even know how to go about life so that I'm 5 or 10 years i don't feel like I do now.

Can you guys please tell me what has helped you cope with the shame? And how not to live in constant fear of it in the future?