Slow down self-criticism by questioning your initial thoughts. The more follow-ups you ask yourself, the more you dilute the shameful moment.
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Your internal monologue can be friendly, calm, and encouraging or critical and bullying.
It is possible to change your inner monologue. Fostering compassion on ourselves ca...
Developing self-compassion is developing insight so you can see yourself, instead of be yourself.
Many of us have become used to avoiding uncomfortable emotions. The first step towards self-compassion is becoming aware of our inner world - what triggers the feeling of anger, disgust or shame, how we react to them, and the content and tone of our internal monologue.
Ground yourself during discovery with soothing rhythm breathing, muscle relaxation or mindfulness exercises.
Soothing rhythm breathing: With your shoulders back and chest open, slow and deepen your breath. The key is to maintain the smoothness of breath: Four or five seconds in, and the same out again.
Our brains automatically look for evidence that matches up with what we believe about ourselves, but often disregards other evidence to the contrary.
To break this automatic tendency, ...
Talking back to your inner critic is an important part of taking away its power.
Telling the critic you don’t want to hear what it has to say begins to give you a sense of choice in the matter.
Self-criticism isn’t innate to us, it’s internalized based on outside influences, such as other people’s criticism, expectations, or standards. It’s a habit that can be unlearned or controlled.
One way to separate yourself from the self-criticism is to give it a name. Doing so, you better positioned to free yourself from its influence.
No matter how good or how seasoned you are, there's always room to grow.
Explain Your Perspective. The more specific you can be here, the better.
Engage in a Dialogue. Work together with your boss to hash out the unspoken details of the criticism.
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