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9 Extraordinary Ways To Silence Your Inner Critic
The Power Of Possible Thinking
Research indicates that when you're down and out and force yourself to say positive things to yourself, you end up feeling worse.
Using possible thinking involves reaching for neutral thoughts about the situation and naming the facts. "I'm a fat cow" becomes "I'd like to lose 10 pounds. I know how to do it. " The facts give you a lot more choices and directions you can go in.
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Embrace Your Imperfections
It's freeing and relaxing to stop holding yourself to insanely high standards. Success overwhelmingly requires failure and perseverance, not perfection.
So relax your standards just a little. If you give yourself the same empathy you'd show a friend, it will be so much easier to take on self-criticism and win.
Pick Up The Phone
Shame works better if we keep it secret. So find the courage to do the counterintuitive thing and tell someone what happened -- invariably those conversations end with laughter.
Give Your Rants a Name, Too
Instead of feeling like it's some kind of valid feedback, this highlights how consistent the stories are.
We have pretty much the same thoughts today that we had yesterday, which should clue us into the fact that they're habits, not necessarily truths.
Give Your Inner Critic a Name
Naming it something goofy adds a bit of levity, which helps break through the emotional hold that anxiety has on you. Over time, this short circuits the whole anxious cycle.
"What Would My Best Friend Say?"
Decrease self-talk by imagining what someone you trust would say to you about it. Or if you use the same wording you use to self-criticize to criticize a friend in the same situation.
Put a Better Spin On Things
A simple semantic tweak can actually change your outlook. Instead of telling yourself, "I'm not good at this, I can’t do it," train yourself to say, "I think I may not do it. "
This little change of wording gives you distance and reminds you that your low self-esteem moment is just that: a moment. It describes how you feel instead of what you are.
Ask Yourself If You're Really So Guilty
Slow down self-criticism by questioning your initial thoughts. The more follow-ups you ask yourself, the more you dilute the shameful moment.
Put Negative Stuff In a Box
Self-criticism often leads us to catastrophize minor issues. When negative thoughts intrude, take a few deep breaths, then narrow it down and imagine yourself putting it into the smallest box possible.
Seeing a tiny box in your mind shows the actual size of the problem and helps you feel more confident that you can take it on.
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Overvaluation of negativity
We tend to be more passive in life than we would be if we weighed negativity and positivity the same.
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Replace Self-Criticism
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Talk Back
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.
Separate The Critic From You
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.
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Our Inner Critic
Our inner critic is usually formed in a system based on right and wrong answers and outperforming others on structured tasks. Listening to our inner critic will rarely improve our creative work - it may actually result in conformative work.
We need to turn this inner-critic into an inner-coach and drive our personal growth.
Re-educating Our Inner Critic
We do not need to suppress or kill our inner critic, but only need to re-educate it, but only need to deploy three simple ways to make space for the inner child:
- Get more playful in our creative endeavours.
- Skip doing something adults do in favour of doing something that kids love to do, like drawing, writing poems and playing in the pool.
- Practice constructive questioning by asking why to the things we (and others) take for granted.