How do you keep a check on your expectations?

@RemovedUsername8862 "slowly reduce your connects to your own sense of self"
what does it mean and how do I achieve it?

@blasphemy666 Think of it this way - one day, everything will pass: You, in a physical sense, and you, in a mental sense are no different. The "you" you were yesterday is dead, the "you" of tomorrow is undetermined. The passage of time and accumulation of memory change who "you" are with each passing moment. So, the pain and shame of let downs and disappointments have not truly happened to you-as-you-are, but rather to a you-that-was, or a you-that-will-be, one of whom is dead, the other still fictional. There is no reason for concern, all is temporary. Deal with it as you see fit, and move on. Nothing is permanent, all is passing. We begin to rot from the moment we are born, and nothing you do, say, or have will change that fact, nor its corollary of mortality.

With that in mind, begin to regard your physical being as something connected to your "self", but not of one substance. Perhaps try to think of the past, present, and future selves in different terms, like variations of your name or personal pronouns. Disassociation is easy.