As an adult, I find people appreciate me more when I speak less. If I don't say much, speak slowly, and only open my mouth when the conversation will be improved by it, I tend to be well liked.
The more someone really gets to know me, the less they tend to like me. I think. My wife tells me people like me a lot, but I don't really see any evidence of that. I think I'm just easy to tolerate.
As to the subject of cringe memories, I have a whole litany I run through every time my brain tries telling me I'm a shit person. No real advice there other than the worst cringe memories were formative for me, making sure I never felt that humiliation again.