I find it best for my mental health to look at the collateral benefits rather than damage
I learned to come out of my extreme shyness and give public talks and knock on stranger's doors.
That's a biggie!
I learned to organize confusing material into a pithy speech and present it without soiling my underwear.
That's another biggie.
I gained confidence in my strength of character by going before F.B.I. interrogators, Draft Board questioners,,
a Federal Judge, jailers, prison guards, rapists, murderers, etc.
I discovered what I was made of and finally decided the building materials were deficient: I had to admit I had practically thrown my life away for utter nonsense!
I had to endure the opposition of my wife, the Kingdom Hall, and the judicial committee and feel what it meant to be persona non grata.
I experienced PTS, a nervous breakdown, disfellowship, divorce, the disintegration of my world view--BUT still keep moving forward.
I learned to love invisible persons, fear supernatural entities and discover they didn't really exist!
By the time I reached the age of 33, I had lived in two worlds and one of them was make-believe.
I've taken away from my JW experience a loathing of the smugness of self-convinced know-it-alls; after all, I was one.
I carry with me a deep and abiding sense of duty to keep plugging away in exposing malfeasance and moral fraudulence in the Watchtower world.
I no longer love my former best friend (who influenced me to become a JW) because he recently lied about me in a character assassination way. The final betrayal convinced me I've remained slightly delusional because I still considered him a 'friend.'
The benefits were unintentional, to be sure. But I acknowledge them for their positive effect.