"The first thing that jumps to your mind isn't always what you truly think. Sometimes, it's just what you've been trained to think. What matters, is what you do next"
I grew up in a really racist, queerphobic environment, and that comment really helped me by letting me give myself space to undo the bigoted indoctrination I had been taught, without getting trapped in guilt and self disgust whenever one of the racist or bigoted things I was raised with jumped in to my mind.
It let me recognise the bigoted thought as something I was trained to think, rather than being what I actually believe, and by recognising it, I could disempower the thought, and start to unlearn it