Ask your inner critic for evidence. It usually shows up with nothing but vibes.

The harsh voice in your head speaks with great certainty and almost no material. It makes sweeping claims about what everybody thinks of you, and if you stop to ask what it actually has, the answer is a feeling plus one old memory. Tone is doing all the work.

Next time it announces something, write the claim down and then write what would count as proof. Usually nothing can be produced, and the claim loses its grip in that gap. Where there is real evidence, you now have something specific to work on instead of a mood to carry around.