I've heard of this many times but recently I've been more consistent with it:
If you have the habit of apologising for taking up space (I do), reframe it as saying thanks.
Don't say "sorry I'm a bother". Say "thank you for your help".
Don't say "sorry about last night". Say "thank you for your patience".
Don't say "sorry if I'm difficult". Say "thank you for your friendship".
Don't make yourself smaller. Make the other person bigger.
You send the same sentiment that you're thankful and feel someone's presence in your life.
But you don't continue to reinforce your bad shit, and saying thanks makes the other person feel better. Saying sorry doesn't. It's a win-win if you frame your feelings as gratitude. And I know you're grateful when you apologise. You're just not used to the feeling.
You're not bad, the other person is good. Emphasize that. Don't hand the microphone to your damage. It's ok to speak of your trauma, but not necessarily healthy when done like this.
Basically, if you're drowning, don't pull the other person deeper, let them pull you up.
EDIT: muting the conversation for the time being, so if you wanna comment on this, I might not see it until I unmute it later! If you want me to respond to you, best just DM me or tag me outside of this thread.