Countering Your Inner Critic Thoughts

Countering Your Inner Critic Thoughts

In Module 2 we covered a 3-Step Approachyou can use for reducing negative thoughts...

Identifying Automatic Negative Thoughts (ANTs)
Challenging ANTs with a Challenge Question, and
Replacing ANTs with a positive optimistic thoughts (POTs) - a POT Statement.

The good news is that you can reduce your Inner Critic Thoughts through the same 3-Step process...

Identifying when your inner critic is critiquing you.
Challenging your negative self talk with a challenge question
Replacing your negative self talk with positive and optimistic statements.

This is a direct approach that you can use to tackle Automatic Negative Thoughts (ANTs) and your Inner Critic Thoughts head on.

Let's briefly run through this 3-step approach again, this time with the focus being on your inner critic instead of ANTs.

Please take some time to do the exercise overleaf.

Please make your notes in this document, on some other paper, or in your journal - wherever will work best for you.

EXERCISE

Applying the 3-Step Approach to Countering Your Inner Critic Thoughts:

Step 1 - Identifying

The aim of this first step is to notice when you have Inner Critic Thoughts and to identify what they are saying (and any patterns associated with that). The more you tune into your thought and behaviour patterns, the more often you can use strategies to make positive changes to them.

1a. What are some of the things your inner critic says to you? Take some time to reflect on the thoughts that often come up from your inner critic.Eg"You're too old" "You're not good enough", "You're not smart enough", "You haven't done enough" etc.

Please write them below.

1b. Looking at the above, what common themes can you notice? For example, not being good enough, things you should've or could've done, not being good with relationships, etc. Please write them below.

c. Looking at the above, what similarities or differences are there to your common ANTs? For example, black and white thinking, filtering, fortune-telling etc.

1d. Looking at the above, can you notice any patterns about when/how your ANTs or inner critic thoughts come up? For example, when you are tired, with particular people, in a particular situation such as at work, in meetings, when you are stressed etc.

Step 2 - Challenging

The aim of this second step is to act as a pattern interrupt to the negative thoughts. The questioning also helps to highlight to yourself that the negative thoughts are usually unrealistic and unhelpful.

Using your Module 2 notes about Challenge Questions as a guide, what Challenge Question could you use to act as a pattern interrupt for your inner critic commentary?

If it fits, you could perhaps use the Challenge Question you developed in Module 2 for challenging your ANTs. Or, if that doesn't work well, here are some other question ideas(developed by Lynn Newman)...

So what?So what if you think that? That doesn’t mean it’s true.

Who cares?You think your judgments means something to me? They don’t!

Why not?Why shouldn’t I do this? You’re telling me I can’t? I’m not worthy of it? Why not? I’m going to continue doing this anyway, because I can! No matter what you say, I’m going to just keep diving in.

What if it doesn’t matter if I am ______or not?

What Challenge Question could work well for your common Inner Critic Thoughts?

Please write it down here - and also make a note of it somewhere that will remind you to use it.

Step 3 - Replacing

In this final step, you'll be replacing yourInner Critic Thoughts with a Positive Optimistic Thought (POT) Statement that is positive and self-supporting to you. This POT Statement acts to offset the negative thoughts and helps you to gradually build up positive thinking patterns in your brain.

What positive and self-supportive statement or phrase could you use to 'answer' or replace your inner critic's commentary?Perhaps the POT Statement you developed in Module 2 for replacing your ANTs will work in this situation too, for countering your Inner Critic Thoughts. If not, you can develop another one specifically for your common Inner Critic Thoughts.Do whatever will work best for you.

Examples of POT Statements: "I'm doing the best I can with what I have", "I'm a kind person with a lot to offer", I have a wide range to skills to help others".

Do try to create a statement that highlights your strengths and good points - the things that are true, no matter what your inner critic says. 

Using this 3-Step Approach whenever you notice that you're having Automatic Negative Thoughts (ANTs) or Inner Critic Thoughts will help you to reduce how often these thoughts come up, how strong they are, and how long they affect you for.

You can change your thinking patterns and mindsets for greater happiness, health, and wellbeing - all it takes is practice and patience.

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