The most common marker of bad spirits is their seductiveness. They tell you that you are the smart one, the good one, the spiritual one, the special one. They intoxicate you with self-inflation and they convince you that your fear is actually a form of clear vision that others don't possess. (They also intoxicate you with negative ideas, but I won't go into that here.)
In my first ayahuasca ceremony in the jungle a few years ago, a few moments after taking the medicine, a nice spirit appeared to me telling me how gifted and wonderful I was, and how I should get up right now, before the medicine came on fully, and take a walk in the jungle with it. I luckily declined and the next day one of the shamans told me that was a common jungle spirit that likes to lead people away to eat them. A bad spirit's only real goal is to eat your energy. Most bad spirits don't show up so clearly. They come as ideas, as emotions. But they work the same way: you're very special, come with me.
There are many antidotes to blame. Compassion is a primary one, and also humor, and curiosity. You can ask these energies to come and help you navigate. Asking the powers of creation to raise your perspective out of the immediate short term, and to a larger overview of things helps, and maybe the most powerful one is the advice to "stay in your own lane." By the way, all of these energies also boost your psychic protection. Life is always dangerous in one way or another. Life is always bigger than we can see or understand. People are always more complex and multi-faceted than we may want to believe they are. It is up to each of us to navigate our fears so that we can invite in the energy fields of beauty, love, awe and gratitude. Not everyone navigates their fears the same exact way. If you spend a great amount of time and conversation in blame and also feel exhausted, there may be a connection.