Você sente que nunca faz o suficiente, que seus erros são imperdoáveis ou que precisa se esforçar o tempo todo para ser aceito? Se sim, você pode estar sendo muito crítico consigo mesmo.
A autocrítica pode parecer um mecanismo para alcançar a excelência, mas, quando exagerada, pode gerar estresse, ansiedade, procrastinação e até afetar sua autoestima.
Muitas vezes, as pessoas que são muito duras consigo mesmas nem percebem esse padrão de comportamento. Confira os 8 principais sinais de que você está se cobrando demais e descubra como quebrar esse ciclo destrutivo.
Leia também: 8 Passos para melhorar sua autoestima
1. Você se pune por erros insignificantes
Na vida, errar é inevitável, mas se você se culpa excessivamente por qualquer deslize, isso pode ser um indicativo de perfeccionismo.
🔹 Exemplo: Você compra um iogurte sem verificar a validade e percebe que ele vence no mesmo dia. Em vez de seguir em frente, passa horas se recriminando por um erro simples.
👉 Como mudar: Estabeleça um limite para erros que merecem sua atenção. Só se preocupe com erros que tenham um impacto real, como custar mais de R$10 ou mais de 15 minutos do seu tempo.
2. Você continua se criticando mesmo depois de corrigir um erro
Você já se pegou revivendo um erro do passado, mesmo depois de ter feito tudo o que podia para consertá-lo?
🔹 Exemplo: Você envia um e-mail com um erro de digitação, percebe logo em seguida, corrige e pede desculpas. Mesmo assim, passa o resto do dia remoendo a situação.
👉 Como mudar: A culpa tem um papel importante: nos motiva a corrigir erros. Mas, depois que um erro foi resolvido, não há mais razão para continuar se punindo. Aceite que o erro foi parte do aprendizado e siga em frente.
3. Você coloca todas as outras prioridades acima do seu autocuidado
Se sua saúde física e mental sempre vem por último na sua lista de prioridades, isso pode ser um sinal de autocrítica excessiva.
🔹 Exemplo: Você precisa de um novo colchão, pois o seu atual é desconfortável. No entanto, há meses adia essa compra porque sempre há “algo mais importante”.
👉 Como mudar: Pergunte-se: “Se fosse para outra pessoa, eu diria que isso não vale a pena?” Se a resposta for “não”, priorize-se. Seu bem-estar também é essencial.
Leia também:Como reduzir e controlar a raiva: Estratégias para uma vida mais equilibrada
4. Você assume a culpa quando alguém te trata mal
Se algo dá errado em uma relação pessoal ou profissional, você sempre se culpa?
🔹 Exemplo: Se um amigo cancela um encontro de última hora, você automaticamente pensa que fez algo errado para afastá-lo.
👉 Como mudar: Nem tudo é sua responsabilidade. Pratique se perguntar: “E se esse problema não tiver nada a ver comigo?” Algumas coisas simplesmente acontecem e não são culpa sua.
5. Você sente que precisa se esforçar mais do que todo mundo
Se você sente que nunca pode fazer apenas o necessário e que precisa dar 110% em tudo, pode estar se desgastando sem necessidade.
🔹 Exemplo: Seu chefe pede um relatório simples, mas você passa horas aperfeiçoando cada detalhe, com medo de parecer desleixado.
👉 Como mudar: Teste não ir além em pequenas situações. Você perceberá que nada de ruim acontece e que sua produtividade pode até aumentar quando você equilibra esforço e descanso.
6. Você nunca se sente bom o suficiente, mesmo quando sua vida está em ordem
Mesmo que tudo pareça estar bem na sua vida, você foca apenas no que falta ou no que poderia ser melhor?
🔹 Exemplo: Você tem um emprego estável, bons amigos e saúde, mas se sente frustrado porque ainda não atingiu um objetivo específico.
👉 Como mudar: Tente olhar para sua vida com os olhos de um amigo. Se outra pessoa analisasse sua trajetória, será que veria tantos defeitos assim? Muitas vezes, somos mais duros com nós mesmos do que seríamos com qualquer outra pessoa.
7. Você perdoa os erros dos outros, mas não os seus
Quando um amigo comete um erro, você logo minimiza a situação. Mas quando é você quem erra, se pune implacavelmente?
🔹 Exemplo: Seu amigo derrama café na roupa e você diz: “Acontece!”. Mas se você faz o mesmo, se culpa o dia inteiro por ter sido “descuidado”.
👉 Como mudar: Imagine que um amigo querido cometeu o mesmo erro. O que você diria a ele? Agora, tente aplicar essa mesma compaixão a si mesmo.
8. Você sente culpa por relaxar
Quando finalmente tem tempo livre, sente que está desperdiçando tempo e que deveria estar fazendo algo “produtivo”?
🔹 Exemplo: Você decide assistir a uma série, mas em vez de aproveitar, fica ansioso pensando nas tarefas que ainda não fez.
👉 Como mudar: O descanso não é um luxo, é uma necessidade. Seu corpo e sua mente precisam de pausas para funcionar bem. Permita-se relaxar sem culpa!
Conclusão: Como Ser Menos Crítico Consigo Mesmo
Se você se identificou com vários desses sinais, não se preocupe. A boa notícia é que é possível mudar esse padrão e desenvolver uma relação mais saudável consigo mesmo.
🔹 Pratique o autoacolhimento: Trate-se com a mesma gentileza que oferece aos outros.
🔹 Reduza o perfeccionismo: Lembre-se de que fazer “bom o suficiente” é melhor do que se sobrecarregar.
🔹 Busque apoio: Se sua autocrítica está impactando sua saúde mental, conversar com um terapeuta pode ajudar.
Ser gentil consigo mesmo não significa ser complacente. Pelo contrário, significa se permitir errar, aprender e crescer sem carregar um peso desnecessário de culpa e autossabotagem.
💙 E lembre-se: você merece respeito e compaixão, especialmente de si mesmo.
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