For clarification
Put the thought in front of you.
A few sentences can help separate an event, your conclusion and what you do not yet know. You are looking for a more accurate note, not a nicer story at any cost.
A short note
What happened?
Describe one moment and the thought that came with it.
What do I know, and what am I concluding?
Separate a specific detail from a broader judgment about yourself or others.
How do I want to put it?
Shape wording that fits what is known and leaves room for what is unknown.
Example: one mistake in a task
Thought
I always ruin everything.
An error was found in one table. That is the specific event.
A more accurate note
There is an error in this table. I can check that part and correct it.
The note acknowledges the error without turning one event into a description of the whole person.
When it is better to stop
If writing prolongs the same questioning, pause. A real problem or a needed boundary does not disappear through different wording.