The Inner Critic has a gift for you. Most people don’t know about this gift and so when they try to silence, shut down or get rid of their Critical Inner Voice they also miss out on the gift. Read below to discover what this secret gift is and how you can claim it.
Most people are aware of an inner critical voice. We can be self-critical about specific things or in some situations. Or we experience an ongoing inner commentary about ourselves or a general feeling of not being good enough or worthy.
Self-criticism may feel as if it’s just ‘us’, and that the judgments we feel are self-evident truths. But the self-criticism comes from a specific part of our psyche – an inner self – known as the Inner Critic.
Most of us struggle with our Inner Critic our whole lives, and it is an aspect of our psyche that will continue to be there with us, just as all the parts of ourselves will be there our whole lives, whether we embrace or disown them in some way.
And just as we can choose to understand and include our other inner selves and benefit from their gifts, selves such as the Inner Child, Inner Pusher and Inner Goddess, we can do the same with our Inner Critic.
Why Does the Inner Critic Criticise?
Your Inner Critic criticises because it’s concerned that you’ll be accepted and therefore safe. It’s trying to help you survive.
This motivation – to keep you safe – is the purpose of all your primary selves, which are the parts of your psyche that have developed to enable you to survive in your family and culture, and which together have become the personality you identify with. Your Inner Critic is a part of you that has aided your primary selves to do what they do, in the best way they can.
Your Inner Critic picked up judgments from other people, particularly from your parents and other caregivers during your childhood. As you grew older, the Inner Critic also took cues from your culture and social groups. Some of those criticisms may never have been vocalised – simply a look or a pause in a conversation can convey an enormous judgment, especially to young children who are particularly sensitive to the feelings of those around them.
And even though as an adult you can dispute the Critic’s claims with evidence and ideas from other, more supportive aspects of yourself and from other people who know you, it’s common to still experience your Inner Critic as an authoritative, all-knowing inner voice or feeling that holds immutable (critical) truths about you.
It is a remarkably clever self, with knowledge about all your innermost thoughts and vulnerabilities and ‘buttons’ that can be pushed. Many people even feel that it knows who they ‘really are underneath’.
For instance, if in your childhood generous and unselfish behaviour was rewarded and valued highly, and your caregivers expected generous behaviour from you, then every time you took the largest piece of cake for yourself or wouldn’t let your sibling or friend play with your toys, your Inner Critic would have nudged you. It would have told you that you were not behaving the ‘correct’ way and would have admonished you about it.
It probably heard one of your parents chastising you for being selfish when not sharing or not offering to help with something. It realised that for you to be protected from their disapproval – something that would have been painful to you – it would have to get to you first so that you would behave ‘properly’.
That may have led you to feel uncomfortable each time you took or did something for yourself without considering others. And so your primary self took on the value of having consideration for others first. Later in life, this type of conditioning can make you feel self-critical even when you rightly take care of yourself and your own health, as if you are not considering other people while caring for yourself.
Another example that’s common is if your parents made you brush your hair before you left for school and checked that you’d done it every day, then your Inner Critic would have taken note of that. If it heard your mother tell you that your hair is messy and you’re embarrassing the family, your Critic would take note.
Over time, you would have developed a rule about your hair needing to be tidy and if you ever forgot to brush it, if a parent wasn’t around, then your Inner Critic would mimic them and tell you your hair was messy. Its concern would have been for you to follow the rule so that you wouldn’t be unacceptable.
This kind of motivation – the alleviation of anxiety about being unacceptable – is behind most of the Inner Critic’s original behaviour. It’s just that over time, most Inner Critics become so good at what they do that they just keep doing it all the time, even when we’ve left home and no longer need approval from our caregivers.
Change Your Relationship to the Inner Critic
Once you understand that your Inner Critic is essentially trying to help you, and feels responsible for you, you can take that responsibility yourself. When you take responsibility for your Critic’s anxieties, your Inner Critic will automatically change. When that happens, you’ll have access to more objective, discerning and self-accepting thoughts and feelings.
It’s a bit like parenting your Inner Critic, but in the kind of respectful manner you’d reserve for a wise elder.
The Gift of the Inner Critic
When your Inner Critic realises you’re willing to listen to it and take it seriously, and are taking responsibility for its concerns, it will willingly work with you.
Getting to know the ways it is trying to make you acceptable will reveal the rules and values your primary self has taken on board from your family and culture. Your Critic will show you, by what it criticises and the extent of its criticism, whether you’re living according to the rule system of your primary self (criticism will be low grade) or if you’re transgressing those rules (criticism is high grade). Some of those rules you’ll already be aware of, but you’ll be surprised at how many you have unconsciously absorbed and judge yourself against every single day.
So the gift of the Inner Critic is that it reveals to you the full nature of your primary self. It helps you identify, to see clearly, your internal rules and values and the expectations you may be unknowingly trying to live up to.
Once you discover them, you may want to keep some and aspire to live by them. But you’re likely to want to discard others that may have been restricting you growing into who you really want to be and feel you are.
When you take responsibility for the anxiety about how well you follow those rules, you can then decide on new rules for yourself and grow more fully into who you are. So your Inner Critic can help you to become more conscious, self-aware, and ultimately grow into the person you want to be and to live the life you want to live.
The following exercise will help you get started.
Exercise to Start This Process
Before you start:
This way of working with the Inner Critic is in the context of understanding how your personality works in regard to the many parts or selves that constitute it. This is explained in the Psychology of Selves, the theory of personality developed by Dr Hal Stone and Dr Sidra Stone. Both my home page and this page on What is Voice Dialogue? give you more information.
Write down one main thing you criticise yourself for.
Let’s say you chose your appearance, something most of us are critical of about ourselves. Most families have rules about appearance which is why we all feel self-critical about it in some way.
Consider if it was important that you looked and dressed in a particular way. Or did a parent criticise a particular aspect of your appearance, such as your hair, your choice of clothing, the size of your nose, ears, feet?
Maybe your primary self values a particular look that your family approved of, which it thinks you should have.
Taking hair as an example, even if you wore your hair exactly as you were originally expected to, maybe you feel it isn’t quite the right shade or thickness or length, or that it looks scraggly. It’s as if the anxiety the Critic feels about your hair is so great – and impossible to alleviate without your conscious help – that no matter what you do with your hair, it feels there must be something wrong.
How to alleviate this situation is to identify and listen to the self in you who feels it is important for you to wear your hair a certain way – the self who imbibed the rules and values of whoever in your childhood also held such rules and values about your hair.
Then when you have consciousness of this self and can decide with that consciousness what is important to you now about the appearance of your hair, the power of the Inner Critic in relationship to your hair will diminish.
Create Rules for Yourself Consciously
To continue keeping the Inner Critic in check, you need to continually be conscious about the rules you make for yourself. Basically you need to develop what in Voice Dialogue is called an aware ego process in relation to the things your Inner Critic criticises you for.
An aware ego is basically when at any given moment you become aware of the self you’ve been identifying as (your primary self) and can experience the perceptions of other selves. So you have available to your awareness your usual self as well as other aspects of yourself. This allows you to make more conscious choices about how you lead your life. It also allows you to separate from your Inner Critic when you realise you’ve re-identified with it.
- Consider what you criticise yourself for
- Identify the primary self and its rules
- Separate from this self, either by doing Voice Dialogue with a friend or facilitator, or with a technique such as journaling so that you can bring it more clearly into your conscious awareness and experience other selves and their point of view.
The best way to find out how your Inner Critic is affecting you, is to see an experienced Voice Dialogue facilitator. A facilitator can work with your Inner Critic, helping you to see how it’s operating in you and to separate from it. There are great facilitators in most parts of the world – here is a listing of Voice Dialogue facilitators you can contact.
Other Inner Critic Articles
Here are some other articles I’ve found on dealing with your Inner Critic. Each teacher gives you a different approach to handling your inner critical voice. Some of the advice is lighthearted yet effective, and is for the type of Inner Critic most of us have: the critic that compares us to others, comments negatively on our appearance and abilities, and makes us feel like we are not good enough.
And then there are in-depth articles explaining how the Inner Critic works. You’ll learn how an out-of-control critic leads to low self worth, anxiety and depression, and how a particularly strong Inner Critic can be a result of trauma. So you’ll get a good overview of Inner Critic psychology.
But no matter what type of Inner Critic you have, if you understand the Inner Critic and its function in the psyche, then you can learn how to transform your Inner Critic and claim the gifts it has for you.
Getting to Know Your Inner Critic
Jan Chozen Bays Roshi is co-abbot of Great Vow Zen Monastery in Clatskanie, Oregon. She offers a Buddhist perspective on dealing with the Inner Critic. Her books include Mindful Eating and How to Train a Wild Elephant: And Other Adventures in Mindfulness.
3 Ways to Rewire Your Relationship with Your Inner Critic
Michele Rosenthal examines research published in the Journal of Neuroscience that directly examines the Inner Critic and its role in learning. This research reveals the critic is actually hardwired to help you learn – evidence that it’s better to work with, rather than against, your Inner Critic.
Negative Self-Talk? Here’s How I Made Peace With My Inner Critic
Henneke is a wonderful writing teacher I’ve recently discovered who realized she couldn’t allow her Inner Critic to define who she was after an accident that forced her to take a break from work. During that break she had to take care of herself as if she were a child – and her relationship with her Inner Critic transformed.
6 Unique and Fun Ways to Deal with Your Inner Critic
by Chloe Wigan
Chloe Wigan is a life coach who helps women in their 20s transcend their limitations to get the most out of their lives. Her optimism and spirit shine through in her lighthearted and fun approach to dealing with the Inner Critic.
by Liz Scarfe
Sometimes the Inner Critic becomes what is known as a ‘killer critic’, particularly when a person has experienced trauma of some kind. This piece by Melbourne psychotherapist Liz Scarfe, who specialises in trauma, explains how killer critics manifest, how they impact lives, and the importance of having an experienced trauma/abuse therapist guide you on the road to recovery.
Transforming the Critic
This in-depth piece, offering a six-step process, by seasoned consciousness teachers Robert Stamboliev and Hanneke Elich is on how they use Voice Dialogue to neutralise the Inner Critic. Robert is the author of The Energetics of Voice Dialogue.
The Inner Critic
And finally, this article by the founders of Voice Dialogue and authors of the acclaimed book Embracing Your Inner Critic: Turning Self-Criticism into a Creative Asset, Drs Hal and Sidra Stone, explains how the Inner Critic develops and what its purpose is. It gives you an example of how a therapist might work with someone’s Inner Critic.