We all have moments of doubt at work—wondering if that presentation could’ve been stronger or if an email was worded just right. But when self-criticism becomes a constant voice in your head, it can hold you back instead of pushing you forward.
Self-awareness is one thing. But being overly critical can erode confidence, impact performance, and even stall career growth. So how do you know if you’re crossing the line from healthy reflection to harsh self-judgment? Let’s break it down.
What is self-criticism, and how can it hurt your career?
Self-criticism is the tendency to judge yourself harshly, focusing on your perceived flaws and mistakes rather than your strengths and achievements.
“A self-critical person usually struggles mentally, as they live with this constant pressure of being perfect and never making mistakes,” says Max Doshay, a licensed psychologist and CEO at Monima Wellness. “As this behavior is repeated daily, the critical voice becomes so familiar that a person stops recognizing it as destructive—making anxious feelings seem normal.”
While a healthy level of self-reflection can help you grow, excessive self-criticism can lead to anxiety, burnout, and even stagnation in your career. “Some people think that being hard on themselves is the best way to motivate themselves, but in reality, it's the other way around,” Doshay says. “Constant negative self-talk creates anxiety—harming performance, not improving it.”
When you constantly doubt your abilities or fear making mistakes, you might hold yourself back from taking on new opportunities, advocating for yourself, or performing at your best.
7 Signs you're being too self-critical at work
Not sure if you're being too harsh on yourself or just being mindful of your mistakes? If knowing the definition of “self-critical” wasn’t enough to solve that question, here are some telltale signs that self-criticism is getting in the way of your success.
1. You downplay your achievements
When you accomplish something big, do you brush it off as “not a big deal” or assume it was just luck? If you struggle to take credit for your hard work, you might be undermining your own confidence.
2. You obsess over small mistakes
Everyone makes mistakes, but if you find yourself replaying them over and over, convincing yourself that you’ve ruined everything, self-criticism might be taking over.
3. You’re constantly comparing yourself to others
While a little competition can be motivating, if you’re always measuring your worth against colleagues, feeling like you’ll never be “as good as them,” you’re likely being unfairly harsh on yourself.
Read this next: 3 Smarter Things to Do Instead of Comparing Yourself to Others
4. You fear asking for help
Do you avoid seeking support because you think it will make you look incompetent? Self-critical people often feel like they should have all the answers, even when collaboration would be the smarter move.
5. You struggle to accept feedback
“Self-critical people are usually afraid of negative feedback or wrong perceptions of others,” Doshay says. If constructive criticism feels like a personal attack, it could be because you’re already being too hard on yourself. Instead of seeing feedback as a tool for growth, you may take it as confirmation of your worst fears.
6. You overwork yourself to “prove” your worth
Are you constantly working late or taking on extra assignments, not because you want to, but because you feel like you’re never doing enough? This can be a sign that you’re trying to compensate for an overly critical inner voice.
7. You hesitate to speak up
If you frequently hold back your ideas or opinions in meetings because you assume they’re not good enough, self-criticism might be keeping you from fully contributing.
How to overcome self-criticism at work
If you recognize yourself in any of these signs, don’t worry—there are ways to shift your mindset and build confidence that are not based in self-critique.
Map out where the pressure comes from
“If you recognize that you're being too self-critical, try to find the source and understand why you have these negative thoughts in the first place,” Doshay says. “Understand if it's based on some past experiences or trauma in childhood and find out why you still have this need to prove something to others.”
Practice self-compassion
Treat yourself with the same kindness you’d offer a colleague. Remind yourself that making mistakes is part of learning and growing.
Reframe negative thoughts
Changing your internal dialogue makes a big difference. Instead of saying, “I’m terrible at this,” try, “I’m still learning, and I’m improving every day.”
Celebrate small wins
Take time to acknowledge your accomplishments, even the little ones. Keeping a “wins journal” can help shift your focus toward what you’re doing well. Write down everything you've managed to achieve in your life so far, or in a specific period, be it moving to another city or going to the gym several times per week. Once you see your accomplishments, it's then much easier to fight the negative voice in your head.
Seek constructive feedback
Overcoming self-criticism doesn't mean you have to stay away from all sorts of evaluations. The thing is: If you're too self-critical, your opinion is biased. The tip here is to add more perspectives to the table. Ask trusted colleagues or mentors for feedback to gain a more balanced perspective on your work.
Read this next: 4 Steps for Asking for (and Getting) Truly Honest Feedback
Set realistic expectations
Perfection is unattainable. Aim for excellence, but recognize that mistakes and imperfections are normal.
Focus on the positive
To make sure you don't fall into these negative patterns again, pay much bigger attention to your self-care routine. Do more of what you enjoy and do it mindfully, without thinking that it can be done better or more perfectly. This approach can help you move away from being self-critical and start accepting your own path and progress.
Read this next: Here’s How to Build a Self-care Plan
Find a mentor or accountability partner
Self-critique can be a lonely road. Having someone to hold you accountable—like a mentor or accountability partner—can be incredibly valuable in combating self-criticism. They can also remind you of your strengths when you're pulling yourself down.
Moving forward with confidence
Self-awareness is a powerful tool, just be aware not to turn it into relentless self-criticism. The key is to strike a balance—learning from mistakes without letting them define you. By shifting your mindset, practicing self-compassion, and setting realistic expectations, you can build confidence, grow in your career, and create a healthier relationship with yourself at work.