Making Myself Tired

I have noticed that I have a lot of negative thoughts during the work day. I tell myself “you should know this!” “They think you are not smart!” “You should have figured that out already!” “You are not adding enough value” and on and on. I see myself doing this and through SCS have realized this is causing negative emotions and zaps my energy. I then judge myself for causing my own suffering and feel hopeless. The next day the cycle repeats. Do you have any suggestions for how to get out of it? I know you might tell me not to judge them, but what is the alternative when I see that it’s my own fault and it’s causing my own problem? Thanks for your help.