How to Silence Your Inner Critic

 

Silence Your Inner Critic 

The “inner critic” is a term for many people’s inner voice that tells them they’re not enough or is critical of their thoughts, behaviors, or emotions. For example, when you make a mistake, your inner critical voice (thoughts) might say, “I should’ve done better” or “I’m such a failure.” These negative thoughts and self-criticism can be painful and difficult to deal with, and may decrease self-confidence. 

If you’re not achieving all of your personal and professional goals, and living the life you want, it’s probably because there’s someone holding you back. And guess what? That “someone” is you! Or, more specifically, your overly-critical inner voice might be what’s preventing the best version of yourself from shining through. Let’s take action

Cultivate awareness of your thoughts

The first action is obvious, yet crucial: become aware that those negative thoughts are in your head. Obviously, this is trickier than it might appear, because much of this garbage code was programmed into our heads as children. Our views of the world and ourselves have been with us so long, that in many ways it’s all we’ve known. But if you want to grow into the best possible you, it’s time to start listening closely when you get down on yourself.

In this situation, awareness has the potential to create change. As you become aware of your inner critic’s thoughts, think about yourself and what you tell yourself when you make a mistake. Would you say these words to someone you love? It’s doubtful. Don’t say them to yourself!

Research to the rescue

Research suggests that self-awareness can drive behavior change and reprogram your mind. For some people, writing down their responses to their inner critic provides a good way to start the re-programming.

Stop yourself when you notice your inner critic

It’s helpful to remember that our thoughts are not really us. We are just a listener to what’s said. You deal with it by ignoring it or by saying the words, “Cancel, Cancel”. You have recognized the falsehood and cancelled it from memory.

Another more fun way of dealing with a negative thought is to immediately write it down.  Look at what you’ve just written, have yourself a good laugh and then tear the paper into a dozen tiny pieces.  Or some like to crumple it up and slam dunk it into the nearest waste basket! Gone forever.

Now, Replace critical talk with positive thoughts

After listening to your inner critic and dealing with its lie, you might benefit from replacing it with a positive thought. Consider the situation you experienced and find an uplifting topic or positive affirmation to say to yourself. 

Practice and repeat

Psychology today recognizes that behavioral changes like quieting your inner critic can take time. You might need to practice and repeat these steps several times before you feel you’ve succeeded. However, by continuing to bring awareness to your critical thoughts, giving your mind a break, and introducing uplifting thoughts, you may see noteworthy changes in your thinking over time.

Below are some tips that might make it easier to practice these steps: 

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