Great ideas here.

I really struggle with negative self-talk too. I'd never talk to someone else like that! It gets downright vicious when mixed.

One thing that comes to mind (from therapy years ago) is to banish the word "should". Ok, maybe not banish it, lol, but to become aware about it. SOOO many times we "should all over ourselves" adding unnecessary burden and boy doesn't that negative self-talk have a field day when we're failing to meet (what turn out to be unreasonable) expectations!!

(Examining "should" can help restore a feeling of control too. We choose what is actually important instead of being tossed in every direction and running ourselves ragged with shoulds.)