Do you have an inner critic? That negative voice inside your head that judges, criticizes, or demeans you?

My inner critic says things to me like:”

You might think, “Wow, that’s some pretty mean stuff there, Amy. Why would you say that to yourself?”

Yet, I know I’m not alone. 

If you also struggle with your inner critic, check out these strategies to deal with it and reframe that inner self-talk into something more supportive.

Acknowledge and Understand

When negative thoughts come up, acknowledge your thoughts. Try to understand the source of where your thoughts are coming from.

• How old do I feel right now?
• Why do I feel this way?
• What are some patterns I recognize?
• Where do these thoughts come from?
• How do these thoughts affect my behavior? 

Become Your Best Friend 

If a friend came to you in the same situation as yours, what advice would you give them? How would you lift them up, boost their confidence and bring out their strengths?  

Separate Facts from Feelings and Reframe 

What are the facts of the situation? What are the stories you are telling yourself? What is another, more positive way you could look at the situation?

Let’s use my “I’m not smart enough” example.

Fact: I am faced with a challenge I don’t know how to solve.

Feelings: I’m concerned I won’t be able to figure this out, and people will not respect me.

Reframe: This challenge presents an opportunity for me to innovate and learn something new.

Write Down Positive Thoughts

When your inner critic comes out, what is it saying? How can you contradict your inner critic with positive thoughts? Write down:

• Compliments and positive feedback you have received from others
• Your strengths and things that you are good at
• Your positive attributes and characteristics 

Distract Yourself from Negative Replays 

Have you ever made a mistake and replayed those moments repeatedly? That doesn’t resolve the issue. If you’re ruminating instead of actively problem-solving, distract yourself from those thoughts.

• Take a walk
• Listen to a podcast or upbeat music
• Play a game
• Cuddle your pet
• Call your mom, best friend, or someone who knows how awesome you are!

Having an inner critic is a human function. It comes from the parts of our brains that evolved to protect ourselves. Everyone experiences self-doubt at one point or another. So, try these strategies to silence that inner critic when it happens to you!

Wishing you the best!