SELF-CRITICISM: In our hearts, we all recognise the voice that criticises and disgraces us endlessly.
There are several titles of this voice: inner opponents, prosecutors, saboteurs, superegos.
The inhuman and intensely destructive power might be our inner critics. Our overall mental well-being depends on its intensity and effect.
Fortunately, several powerful measures are in progress to undermine its strength.
What’s the criticism inside?
Several hypotheses, from psychoanalysis to psychiatry, explain her roots and offer methods for silencing her…
The founding dad of psychoanalytic research, Sigmund Freud, clarified the development and internalisation of our superegos – primarily our parents’ (Freud, 1915/2001)…
Around the same moment, we embrace larger societal norms and ethical values and start generating ego beliefs – from which we constantly struggle.
If our superego is overflown, we spend much of our mental energies on internal combat (Freud, 1915/2001). We donate nothing to the environment beyond.
The brain and the internal criticism
It is found in various areas of our brains through a more empirical description of the roots of the internal critic. This portion of our brains is quite risky.
He’s still watching for risks, hyper-vigilant. It compares and contrasts endlessly and makes us desirable. The limbic system and amygdala are both active, which control our emotional reactions and may contribute to cortisol stress hormone release (Chamine 2012, p.211; Peters, 2012)…
Our inner critic originally had a constructive role: our survival. This not only entails finding threats in our community but also internal therapeutic practise.
It requires in particular the creation of myths that are bearable about ourselves and others… For starters, kids that do not feel valued are continually blamed, or victims of violence prefer to blame themselves instead of their parents…
Because the infant relies solely on their survival parents, it is literally too tragic to consider the parents’ injustice, brutality or negligence. The child will switch the criticism to his within and not to his outside and blame himself for the misfortunes endured.
However, what could be a responsive childhood survival system may transform into a genuinely poor adult condition (Chamine, 2012)…
Cognitive comportamental therapy
Our main convictions in turn propel ANTs. We should consider our automatic pessimistic ideas as the situational manifestation of our defective assumptions and of our negative fundamental convictions regarding ourselves…
Our core belief’s original purpose is to make sense of our interactions, but later on they may be unproductive and even damaging.
We can for example, assume we are unlovable – or bad, evil, incomplete, ineffective, ugly, dumb, or existentially defective in other respects. Core values restrict the laws we abide by and most notably, decide the sound of our own discussion.
We ought to learn to rationally oppose what it means by challenging it with concrete evidence in order to question the internal CBT-style of our critic (Burns, 1980). This involves treating what the internal critic advises us literally and objectively attempting to show him that it is false… This approach is analogous to a journalistic evaluation to address and refute false reporting.
Therapy of recognition and commitment
The Acceptation and Dedication Counseling (ACT) method is somewhat different. The goal is no longer to alter our negative perception and conviction, but rather to recognise it and to learn to let it go (Hayes, Strosahl, & Wilson, 1999)… An ACT method in disabling our inner critic acknowledges that we have far less influence than we want to believe over our emotions and feelings.
For example, Russ Harris (2008) says that we all watch what our inner critics have to suggest and agree, and then attempt to unleash it. He treats the critics as mental talk and attempts to focus on the shape (insignificant noise in our head) from the material (what he has to say)…
Particularly by knowing as it talks when we colour our cognitions and form our feelings, we must observe and designate our inner critics… Thus the voice of the inner critic separates us from our own nature. These pessimistic feelings are not us.
Instances in everyday life
The inner critic will suggest stuff such as, “You’re a big fat loser, you’re never going to achieve anything in your life.” You have no mates.” You have no friends.
It will attract attention continually to our supposed flaws and vulnerabilities.
That is why we are sorry, furious, nervous, guilty and ashamed.
The Inner Critique’s position in fear
The inner critic has the capacity to hold us nervous. Hypervigilant, both our physical and our psychological wellbeing may be continuously detected and pointed to risk…
It can exist in perpetual anticipation of penalty and grace and fix on indicators in our relationship with others of missed love and affection… Different research explored the linkages between anxiety and powerful objective internal voices (Southcott and Simmonds, 2008)…
5 Inner critique drills and practices
1. The Acceptance and Commitment Therapy – ACT approach.
The most effective way to disable our internal critic is to follow an ACT strategy. Often!
This implies that the inner critic is defined, labelled, watched what he does without a judgement and only permitted to go.
Every time we acknowledge our inner critic’s terms, we should practise to think “thank you, inner critic.” We should commit to not take the nature of these feelings so literally when we bombard them with unhelpful thoughts.
2. The method with constructive knowledge
Shirzad Chamine (2012) analyses in depth what he terms the “judge” and his accomplice Saboteurs. In Constructive intelligence: why about 20% of teams and people fulfil their full potential and how you will accomplish yours.
Chamine indicates that the judge is incredibly tough (another mark for our inner critic). The judge encourages us to judge ourselves constantly, not just ourselves, but others and our situations as well. Chamine also feels it is the first move to liberation to mark and to watch our inner judge in motion.
Any time we find when we convict, we can say “Ah, the judge’s going to go again. In that sense, we disagree.
In comparison, Chamine advises improving our “wise brain,” actively changing our behaviours to a middle frontal cortex and a diameter of empathy and our right brain from our “survivor brain” (which contains the brain tumour, the limbic system, and the amygdala regions)… Through brief drills that concentrate our concentration on one of our senses, we can do it easily and efficiently.
Training required concentration for a minute or two, preferably repeatedly during our busy day on our breath, close and distant noises or the sensation of contact… These activities operate by getting us out of our minds and anchoring us in our bodies and the current moment, by encouraging us to feel for ourselves and others and linking us with our emotions.
The method of Chamine is extremely successful in disabling our critique – in every manner and however we may like to name it.
3. The CBT form
Some may desire to weaken the consequences of their own critique with a CBT strategy. This approach is focused around the premise that our inner criticism is not logical and that it offers us and others irrationally pessimistic interpretations and evaluations… Therefore, we may use justification to deactivate their post.
The three-part methodology of the workbook is a classical CBT approach that is often best adapted for crucial work… For example, increasing knowledge of cognitive distortions enable us to become more mindful of our harmful thinking and unproductive attitudes and to recognise common patterns of prejudiciation in our understanding.
Some of them have to do with our internal critique. A helpful list of classic cognitive illusions is given for this exercise (Burns, 1980).
4. Confident in your internal critique
Friendship of the inner critic is another response to our internal criticism.
5. Definition of self-critical jobs
The self-critical job summary exercise is another excellent method. It helps us to compose for our internal critic, including the key responsibilities, duties and qualifications, a comprehensive work description…
The aim of the exercise is to mitigate the influence of self-critical thoughts by analysing them rather than completely engaging with them, centred on ACT values and the theory of cognitive defusion. The instrument helps one to take a peek at our own critic from an outsider’s point of view.
Use love for yourself and reflection
Self-compassion is another excellent approach in which to cope with internal criticism. This is an outstanding resource for exercises in self-compassion.
Her method of How would you treat a friend” is particularly useful in addressing a rough inner critic. Neff wants us to think of how we communicate with a friend who wears them. What are we supposed to tell them? Whose speech sound are we going to use? Next, we are invited to think about how, particularly as we aspire, we prefer to talk to ourselves. The gap would really shock most of us.
The intention is to communicate to us very gently, as we will talk to our mates.
Finally, we should even use awareness and methods of reflection to support our opponents. Consciousness and meditation will allow us to learn how to silence our thoughts and centre our energy. They urge us not to criticise, but to get lost and trapped in their unique stuff. They encourage our thoughts.
Such methods will only be beneficial if we see the inner criticism as mere noise in our minds.
The Understanding of internal criticism is a great tool to increase knowledge of the workings and tools of the internal critic.
It allows us to consider, acknowledge and observe our opponents’ voices and not blend them with them.
Three seats are used as props for the work of the Caring Chair. The first chair is a voice of self-criticism, the second the emotion of judgement, and the third the opinion of a comrade of encouragement and knowledge…
We are motivated to shift from seats to places and to deliberately feel the physical and emotional experiences that come with them.
Limiting confidence in abilities allows one to re-examine how we conceive about our strengths. This method may seem counterintuitive, but we may not misuse or even feel embarrassed and accused of exploiting our innate talents.
Our inner critic may also transform our power into a disgraceful or negative thing. This practise allows us to discover what we really value about our talents – what it represents to us, how we communicate it or whether we might potentially conceal or even suppress it…
Compassion for oneself
TED’s talk of Kristin Neff, “The Space Between Self-Esteem and Self-Compassion,” offers forms in which we should adjust our inner self-talk, to make it more humane – and it tells us also that we should… Self-compassion still overrides self-esteem, she claims.
A Reply Carry Home
Our internal detractors – regardless of what we call them – impact our internal lives profoundly. It defines not just how good we are but also our overall psychological health.
However we can substantially lessen their effect merely by identifying and marking certain vital internal voices. And by exercising the psychological techniques described in this article that echo most with us…
We would resist them like the plague, if our inner critic were a human. They are beyond any question an abuser: someone who erodes our self-worth systematically; who mocks, mocks, mocks and degrades us who consistently tells the greatest thing about us. And making us feel embarrassed, humiliated, small and wretched… They are not a matter of nature.
If it were addressed to a kid, acquaintance or somebody we love, will we accept that sort of talk? So why do we consider it as our own awful normality?
Still better, assign it a more particular term. We might claim it is the prosecutor, the saboteur, the wolf, the demon or some other name. That matches our own individuality.
If we look at it in action, we might like to note that. Our feelings are words only and our convictions are only words: confidence, not truth. They’re just the hopeless tone of our never-ending speaking. Those feelings are not ourselves, however we may disappoint ourselves.
There’s a huge distinction between thinking “I’m hilarious and foolish,”. And thinking “I’m hollow and stupid” like the way my inner critic says that I’m foolish and foolish.