[header] How to give up self criticism as a perfectionist [title] Spot your inner critic at work. [step] Feelings of inadequacy are a major sign that you are experiencing a negative inner critic. In order to effectively quit your self-criticism habit, you must first recognize when you are being critical. 
Observe your thoughts and feelings for a few days to spot critical and unhelpful statements. [substeps] Pay special attention for judgmental statements like " because i needed help, i am a loser " or " my coworker performed better than me, which means i don't do my job well.