You might be shocked by the negativity and even harshness of your critical self-talk if you start to pay attention to it.
The inner critic could tell you things like,
"You are worthless, not deserving of love, and you will never achieve anything in your life",
" Why do you err so much? "
"You're going to look foolish."
" You appear dreadful."
Many people including myself have an inner critic that says, "You are not good enough" and that inner voice constantly criticizes our thoughts, behaviors and feelings.
This voice goes under various titles, such as the superego, inner critic, judge, and saboteur.
According to Steven C. Hayes, co-creator of acceptance and commitment therapy (ACT) and foundation professor of psychology at the University of Nevada at Reno, it "is not volitional, it is already in your nervous system." "It won't go away".
Now how do we stop that little devil (P.S.- that's what I call my inner critic) inside of you?
This approach is ACT (Acceptance and commitment) based .
The most crucial step is
1. to watch and name our inner critic (naming your inner critic might assist you in separating from it and realizing that it is not an important part of who you are.) ,
2. by learning to identify its voice,
3. how it affects our thoughts and feelings.
When we see it in action, we must remind ourselves that our thoughts are only words, and our opinions are just that: beliefs, not reality.
In doing so, we can distinguish between our genuine selves and the voice of our inner critic. These negative beliefs are not who we are.
I know , I mean I honestly get it, quieting your inner critic is a process that takes time and effort. But what do we have to loose?
So lets see what else we got to manage that little devil inside of you !
1. Practice self-awareness:
The first step toward healing is awareness. What you don't understand cannot be changed. So try paying attention to the thoughts that come to mind. Make a list of the limiting beliefs that your inner critic employs. Consider this as your hints that your critic gives you.
This can assist you in analyzing what your inner critic is saying so that you can address the anxiety and suffering that is underlying behind the negative talk.
2. Reframe your thoughts:
a. Recognize when a bad thinking arises.
-"What's the matter with me?"
b. Consider what past belief triggered that nasty thought.
-"People who make errors are unwanted."
c. Examine the situation with interest rather of leaping to conclusions.
-"What if there is nothing wrong with me? Who exactly am I?"
d. Rephrase the statement in a more favorable tone.
- "I'm only human, I have flaws, I screw up, and I get sad, but I learn from all this to become a better person" .
By paying attention to your inner critic's self-talk, you can practice listening for hints about these beliefs. Dispute those notions! They are false.
You are capable, deserving, and worthy of love ❤️