Read in a book: "If you spoke to your friends like you speak to yourself, would anyone ever want to be your friend?" ("Living with a heart wide open"). The line instantly changed my self-talk from negative and dystopian to compassionate and constructive i.e. things like scolding myself when I missed a freeway exit while driving. Turns out my case is not uncommon - most people call themselves stupid 8-10 times a day.