The harsh voice in your head isn’t a narrator of facts. It’s just loud.

Loudness is not accuracy. The harshest voice in your head sounds authoritative because it is loud and it arrives fast, not because it has checked anything. It deals in always and never and everyone, which is a tell, since real detail comes with specifics. Filing it as a report rather than a noise gives it power it has not earned.

When it starts up, try writing the sentence down exactly as it came. Seeing it in plain text usually takes the air out of it. Then ask what you would say to a friend who said that about themselves, and offer yourself some version of that.