What may be happening
You may replay errors relentlessly or notice flaws in others before acknowledging your own. Stress and shame can turn criticism into a default lens on yourself and the world.
What can help
Catch the inner critic—label it, do not obey it automatically. Ask what fear sits under the criticism: failure, rejection, disorder? Practice self-compassion phrases you would offer a friend in the same situation. When judging others, pause: is this about their behavior or your anxiety? Set "good enough" standards for low-stakes tasks to reduce perfection pressure. Apologize and repair when criticism harms relationships.
When to get support
Consider professional support if symptoms persistently interfere with daily life, relationships, or safety. Seek urgent help if you are having thoughts of self-harm or feel unable to stay safe; in the U. S. , call or text 988. Seek therapy if self-criticism fuels depression, rage, or relationship damage you cannot reverse alone.