How to productively deal with shame/guilt?

I said something fucked up/impulsive today to a classmate.

The way I usually deal with this is: seeking reassurance that it wasn't that bad, catastrophizing that everyone will hate me now, running through my life to think about other times I said something wrong, overapologizing, and attempting to distract myself.

None of these are really productive, because I will say something fucked up again, and I will beat myself up again. How do you guys deal with acknowledging you've done something wrong while also not letting the OCD take over and convince yourself you're worthless?