Inner Critic: 20 Ways to Challenge & Silence Negative Self-Talk
Taming Your Inner Critic
You’ve probably heard it before: you’re your own worst critic. And sometimes, it feels like you can’t shut off that negative voice in your head no matter what you do. The good news? You can—and we’re here to help. From giving your inner critic a funny name to setting realistic, attainable goals, here are 20 ways to challenge and silence negative self-talk so you can regain your confidence and start living more comfortably in your own skin.
1. Acknowledge It
The first thing you should do when negative thoughts come into your head is to acknowledge that they're there. Pay attention to what triggers the voice and what it's choosing to criticize. This will allow you to see certain trends or patterns, and will give you time to take control before they spiral.
2. Look for Evidence
When the negative voice comes in, look for evidence to see whether what it's spouting is even actually true. After all, we're our own worst critics, and you might be tougher on yourself and hold higher expectations than you would with others. It may help to dispute the voice and search for proof that contradicts it, too.
3. Give the Voice a Name
Ignoring the voice completely might not help you gain full control over it. Instead of pushing it away, it's better to acknowledge that it's there, and to put some distance between you both by giving it a funny name. The next time it comes with its critiques, you can tell yourself, "Oh, there's Barbara again with her nonsense."
4. Talk to Yourself Like a Friend
Instead of constantly putting yourself down and being so harsh with your internal critiques, talk to yourself like you would with a friend. Ask yourself what you'd say if your friend were going through the same negative mental loop. You'd probably be extremely supportive, right? Channel that persona in and be kinder to yourself.
5. List Out Your Strengths
Instead of focusing on all the things you can't do, list out all the things you are good at. What are your biggest strengths? What has been your proudest achievement? How have you improved over the years? Even for your weaknesses, it'll help to see them as "things to work on" rather than "things I'm bad at."
6. Journal It Out
Journaling can help you better process and sort your emotions. The next time the negative voice in your head appears, try writing down what kinds of critiques it's throwing out, then challenging it by flipping the perspective. Are you actually bad at your job, or are you just being too harsh on yourself?
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7. Stop Comparing Yourself
Constantly comparing yourself to others isn't going to do you any favors. You might think that your life could be better if you were just as smart or as capable as someone else, but it's important to realize that everyone has their own strengths and weaknesses. What you're good at could be something they're not so great at. We're all, after all, unique in our own ways.
8. Repeat Positive Affirmations
Instead of letting the negative voice take over, try swapping these harsh thoughts out with positive affirmations. Tell yourself: "I am strong, I am capable, and I'm learning and growing every day." The more you repeat these mantras, the quieter your inner critic will be. The key is to rewire your brain to reinforce a healthier mindset.
9. Set Realistic Goals
Don't set unrealistic or unattainable expectations for yourself; you'll only feel worse when you don't achieve what you intended. Instead, set goals that challenge you and allow you to build confidence. And remember: it's the progress and journey you should focus on, not just the result.
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10. Visualize Success
Sometimes, it helps to visualize success so you can feel more confident and capable. Don't cloud your mind with worst-case scenarios and failures; think of yourself achieving the goals you've set and overcoming any challenges or obstacles that come your way.
11. Celebrate Wins
Remember how we said it's not just the end result you should be focusing on, but the progress and journey it takes to get there? Every time you see improvement, step outside your comfort zone, or accomplish something big or small, celebrate it. You deserve success, and your effort and dedication are worth honoring.
12. Reframe Your Mindset
When dealing with negative self-talk, one of the most important things you'll need to do to regain control is to reframe your thinking. Don't let your inner critic force you into believing that you're not capable or good enough. Flip your perspective, challenge yourself, and search for evidence that paints you as the strong person you are.
13. Start Taking Action
It might be easy to fall into the negative thinking trap and let it spiral out of control, but you'll find that once you start taking action—such as setting realistic goals and building toward them—you'll begin to gain traction and progress. Remember to continuously challenge yourself—you're more capable than you think.
14. Surround Yourself with Supportive People
Instead of surrounding yourself with people who make you feel worse about yourself, find friends and loved ones who are there to support and uplift you when your inner critic won't seem to quit. They'll know to remind you of all your strengths and qualities, and their words can help you regain confidence in yourself.
15. Stop Doomscrolling
Just as you should stop constantly comparing yourself to others, you should also stop doomscrolling on social media and finding other people who make you feel worse about yourself. What people show on social media isn't always real or genuine, so it's not worth your time to fantasize about how much "better" your life could be if you were in someone else's shoes.
16. Remember That No One Is Perfect
No one is perfect. Everyone has their own strengths and weaknesses, and that makes us different and unique from one another. Plus, what you might see as a flaw may not be one to someone else, so be kinder to yourself.
17. Let Go of Past Mistakes
Instead of reliving and reminding yourself of the mistakes you've made in the past, focus on how you can continue learning, growing, and improving. Again: no one is perfect and everybody makes mistakes, so don't be so tough on yourself!
18. Embrace Gratitude
Don't focus on what you lack—focus on what you do have. The more you practice gratitude and appreciate the qualities, opportunities, and lessons that have shaped who you are and where you are today, the more it will help shift your mindset and silence your inner critic.
19. Practice Self-Compassion
It sounds easier said than done, but it's important to be kind to yourself. Think of all the accomplishments you've made, all the goals you've set and met. You're much stronger and capable than you think you are, so whenever possible, pat yourself on the back for your hard work.
20. Talk to Someone
If you need extra support, reach out to a therapist or a mental health professional to help. You can even talk to a friend or family member who might have their own tips and tricks on how to challenge and silence their inner critic. The important thing is not to shoulder the burden yourself by staying silent.
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