Embracing Your Inner Critic: A Guide to Managing Negative Self-Talk

Article Written By: Jessica Wright, LPC

At one point or another in our lives we all encounter that infamous inner critic.

Denver Therapist, Jessica Wright

You know that inner voice inside of your head that can spout a mean, sometimes negative narrative Yep! That one.

I understand just how powerful and influential that voice can be to your mental health.

It is essential to recognize that we ALL have that inner critic and learning how to manage it can ultimately support your overall wellbeing, leading to more positive self-talk.

Let’s dive into some practical ways to help identify and maybe even quiet that pestering voice and find ways of creating a new, kinder, and more compassionate relationship with yourself.

Increase mindfulness of your experience  and acknowledge the inner critic:

The first step to quieting that voice is to acknowledge that you have that inner critic.

Sometimes we don’t even realize it’s there. Pay close attention to negative self-talk patterns and times when you might engage with the voice.

Read More: “The Secret To Taking Yourself Less Seriously”

When you identify these patterns, you’re able to interrupt these negative self-talk cycles. Once you are mindful and aware that your inner critic is present, try out giving it a name.

By doing so, it can be easier to separate it from yourself, leading you to have the ability to catch those thoughts in the moment which helps to manage that negative self-talk.

Along those lines, being mindful with your inner critic not only forces you to be present with your thoughts, but also your sensations, and feelings.

Practice observing these thoughts without becoming entangled in them.

This allows you to create space between you and your inner critic and gives you more options to how you would like to respond.

Challenge the inner critic:

Once you are mindful of your inner critic, practice countering those thoughts with positive affirmations which can ultimately support a shift in your mindset to a more positive internal dialogue.

Lead with self-compassion through connecting with your values and knowing when your inner critic is communicating thoughts or ideas that are out of alignment with the things that are meaningful to you.

It is an opportunity to examine your values and align your actions with those values. It can also be a chance to examine the narrative your inner critic is sharing.

It can be an opportunity to replace that negative self-talk with a more positive, compassionate narrative.

Be mindful of your environment and your relationship with yourself:

Sometimes our environment can play a role in our negative self-talk.

Read More: “You Aren’t Perfect – Have Compassion For Yourself Anyways”

Increase awareness of your environment through mindfulness.

It can be a chance to make small shifts in your environment to create a more positive, and supportive space.

Keep in mind that our environment can extend beyond our physical space and involve the individuals we are surrounding ourselves with.

Increase your awareness around ways in which the individuals you surround yourself communicate not only with others, but also themselves.

Surround yourself with individuals who uplift, support, and encourage you.

One of the most important relationships we will ever have is the relationship with ourselves.

Be mindful of your internal dialogue and ways that certain negative beliefs about yourself impact this relationship. Find ways to foster a healthy relationship with yourself.

Remind yourself that it is okay to be imperfect and normalize challenging experiences or moments.

Try observing your thoughts, and emotions without judgment. This can help to gain perspective without becoming hooked by unhelpful thoughts.

Celebrate progress not perfection:

It is to be expected that an inner critic is going to show up from time to time, each time you are aware of it, can recognize and redirect it is a major win!

Read More: “What You Likely Don’t Know About Perfectionism and Progress”

Remember, it’s not going to be a perfect process but the more you are able to acknowledge small successes the more accomplished you will feel which can lead to making a lasting shift.

When you accept that negative thoughts will show up from time to time you might begin to realize that they don’t always have to control your behavior and emotions.

Through this practice of acceptance, you are free to allow these thoughts to come and go without being hooked by self-critical cycles.

The journey of managing your inner critic can be challenging at times.

It can require self-awareness, patience, and self compassion.

The more you begin to understand and recognize your internal dialogue and the way it impacts you, the more manageable it can be.

When you manage your inner critic, you are ultimately cultivating a positive self-image which can be a gift to yourself and an investment in your overall well-being.

Through shaping a narrative that empowers and nurtures your true self, you are ultimately setting up a framework for a deeper understanding of yourself and ways in which you can shift that internal dialogue to a more helpful, compassionate one.

Remember this process can take time and don’t forget to be compassionate with yourself and celebrate the successes along the way.

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Jessica is a Denver therapist based in Los Angeles. She specializes in helping people make big transitions in their life whether its from one therapeutic level of care to another, moving, taking a new job, making decisions about their next steps in life, Jessica provides support through navigating these changes.

Tackling anxiety, overwhelm, stress and depression with effective coping skills and a relevant road map can be overwhelming in themselves. Jessica also helps people with ADHD, anxiety, depression, disordered eating, thoughts of suicide and trauma navigate life more effectively.

Learn more about Jessica.