Cycle of Mentally Beating up on Myself

It seems like I have a lot of thoughts that lead to feeling bad about myself and then the action is me (mentally) beating up on myself even more. As I become more aware of my own thinking, I see that these thoughts happen frequently and it’s almost like my brain is looking for any excuse to have them and tell a story of “you’re a bad person.” I would like to feel better about myself and not automatically start beating up on myself. I am doing thought downloads and models for about 30 minutes each day, and that has been very helpful. Any suggestions for the rest of the day? Should I just sit with this discomfort and continue to hold the space?