negative self-talk

[Dalloway]

I wanted to ask, how do you guys manage the negative self-talk when it appears and is very strongly present? I am at this moment coping with this difficult situation: something (inner critic?) inside me keeps telling me that I'm pathetic because of the way I live vs the way I should be living by now as an adult. It also reminds me very often that I'm not enough and also my efforts are not enough. It's very hard to accept because it has a very negative effect on my mood and mental state. I tried to talk to myself and explain why is it happening to me and why do I feel the way I do but nothing seems to really work. Any advice or thing that anyone personally found to be useful would be very much appreciated. Thank you