I have a constant inner critic and it's always so hard on me. I am very hard on myself and have been a lot lately.

My narcissistic dad was overly critical of me, and this is the result. I constantly berate myself whenever I feel I've screwed up. My emotions and words are always the wrong ones, and I am constantly screwing up, in my mind. I feel and think that everything I do is wrong. My ex husband who is a narcissist also made me feel this way.

It's been especially bad ever since my boss's boss gave me a laundry list of things to improve and work on, without any positives. I had to even ask her, do you have any positive feedback?

I have been really down on myself ever since then.

I don't know how to undo this. How do you change something that you're so conditioned by?