Self-critical thoughts can be damaging to your mental health. Silencing your inner critic by practicing loving strategies toward yourself can help.
Negative thoughts can be a product of your environment, experiences, or trauma that you’ve experienced. It’s typical to have negative thoughts about yourself from time to time.
When you frequently deal with negative thoughts, this can have a detrimental effect on your mental health. But you’re not alone. Consider the following self-help tips to silence your critical voice and improve your thinking.
Positive affirmations are a great way to work on silencing your inner critic. While some people may find them cheesy, finding an affirmation that resonates with you can make a huge difference.
Some examples of positive affirmations may include:
- “I can do this.”
- “It may be tough right now, but my track record for getting through tough days is good.”
- “I am strong and smart.”
- “I love myself, even when it’s hard.”
- “Even though I’m anxious, I know this will pass.”
- “I am worthy of love and kindness.”
These positive mantras can help you challenge negative thinking while validating your feelings.
Mindfulness is the act of practicing being in the here and now without judgment. Many people practice mindfulness by either using guided meditation or implementing their own form of meditative practice.
A small 2020 study examined the influence of a mindful, loving-kindness compassion program consisting of university students with high levels of self-criticism. The study found that those who completed the program had lower levels of self-criticism and reported less psychological distress when compared to a control group.
The above research suggests that mindfulness practice can help reduce self-critical thoughts and make one feel more at ease.
Self-compassion, as defined by 2023 research, is the ability to be supportive of yourself when facing feelings of inadequacy, suffering, or failure.
The research supports three main elements of self-compassion:
- practicing kindness toward yourself over judging yourself
- leaning into common elements of humanity rather than isolating
- learning to be mindful of the present rather than overidentifying
Below are examples of how you can implement these elements into your daily life.
1. Practice kindness toward yourself
- speaking to yourself in a kind manner
- learning how to take care of yourself when things are hard
- accepting yourself even when you fall short or make a mistake
2. Lean into common humanity
- being vulnerable with others
- connecting with others rather than avoiding and isolating yourself
- remembering that everyone else also makes mistakes or goes through tough times
3. Learn mindfulness
- acknowledging your difficulties
- finding the courage to admit where you’re at without exaggerating it
Self-compassion is a practice that takes time, but once you do, those critical thoughts may decrease.
When self-critical thoughts weigh you down, it may be hard to remember any of the good things about yourself or what you have accomplished. Reflecting on your wins and what you like about yourself can help alleviate and combat self-critical thinking.
To get in the habit of praising yourself, you might try writing down all the positive things you like about yourself and your accomplishments. When you’re having a rough day or the self-critical thoughts creep in, look at what you’ve written down. This can help remind you of your positive attributes.
Deep breathing exercises promote relaxation. If self-critical thoughts are challenging to overcome, practicing deep breathing can help restore calmness and peace.
Some common deep breathing exercises include:
It may take time to find an exercise that you like most. But try to practice one every day to help you develop the habit.
Many people deal with self-critical thoughts from time to time. Your inner critic may seem louder when you’re experiencing challenges, making a mistake, or feeling down.
Implementing practices to combat negative thinking can help silence your inner critic. Consider techniques, such as
- reciting mantras
- practicing mindfulness
- cultivating self-compassion
- trying deep breathing exercises
- celebrating the positive things about yourself
If you’ve tried to cope on your own, but you still find self-critical thoughts are overwhelming you and getting you down, you might consider seeking the support of a mental health professional. You can use the FindCare tool to locate a mental health professional near you.