A good and simple practice to acknowledge the moments when self punishing thoughts arise in our mind
Spend a day practicing awareness of your tendency to engage in self critical, negative thinking. Label each instance you notice and number them consecutively: “Self-abuse number 1, self-abuse number 2, . . . self-abuse number 37,” and so on. If you lose count, just start at one again. Do this in a lighthearted way. Laugh.
If you do this deeply, you will notice that many thoughts may contain an implicit self-critical element rather than a direct criticism of yourself. Count these also.
If you have a lot of these thoughts, you might like to continue this
practice for several days. See if, by the process of awareness and without trying to correct the thoughts, they automatically begin to decrease.