You quiet negative thoughts and harsh self-criticism by noticing them, questioning whether they are actually true, and learning to speak to yourself the way you would to a good friend. The inner critic feels like fact, but it is usually exaggerated, and you can train a kinder, more realistic voice.
Notice the thought, do not just believe it. Negative thoughts often run on autopilot, like I am useless or I always fail. The first step is simply catching them, because once you notice a thought you can question it instead of accepting it as truth.
Question if it is really true. Ask: is this completely accurate, or am I exaggerating? I always fail is almost never true. Challenging the thought with facts shrinks its power.
Talk to yourself like a friend. You would never tell a friend they are worthless after one bad test. Speak to yourself with that same kindness and fairness. Self-compassion is not weakness; it actually helps you do better.
Replace harsh thoughts with kinder, honest ones. Swap I am so stupid for I struggled with this and I can improve with practice. Realistic, kind self-talk keeps you motivated instead of crushed.
Example: A Class 12 student in Bhopal who beat herself up after every mistake started writing down her harsh thoughts and rewriting them more fairly. Over time her inner voice softened, and she felt less anxious and more able to try.
One practical tip: Each night, note one thing you did well that day, however small. This habit slowly retrains your brain to notice the positive, balancing the inner critic. If negative thoughts ever feel constant and overwhelming, please talk to a counsellor or someone you trust, you deserve support.