Self-criticism in small amounts isn’t a weakness. It means that you are self-aware and want to do your best. Being somewhat self-critical can be the key to self-improvement. It lets you reach your full potential.
However, when self-criticism rises to a level that impacts your performance, self-confidence, and self-esteem, then it becomes a problem. If your inner self-critic is running amok, use these techniques to help rein it in.
Take A Break
Sometimes all you need to do to regain perspective is to take a break. Go for a walk, do something unrelated to whatever triggered your inner critic, and then return to it with a clear head.
Examine The Evidence
Look at the negative thoughts about yourself that keep running through your mind. Examine them one by one. What evidence is there that they are true? Probably not a lot. Look at all the evidence that they aren’t true as well. This technique helps you see how ridiculous some of your beliefs about yourself are.
For example, if one of your negative thoughts is “I never do anything right,” what’s the true evidence? What’s the evidence that it is not true? Can you think of a time you did something right? Of course, you can.
Stop Trying to Be Perfect
You might want to be perfect, but you can’t. It’s impossible. You are only human. That means you will always be imperfect and make mistakes. There’s nothing you can do to overcome human fallibility. So, stop trying, and you’ll feel better about yourself!
Change The Thoughts
When you are being too self-critical, change your negative thoughts into positive ones. Stop the negative thought and replace it with a positive thought. Instead of saying to yourself, “I’m always messing up,” change the thought to, “Sometimes I make mistakes because I’m human. I also get things right sometimes. I’m doing my best.”
Start paying attention to your thoughts and do this every time you catch yourself being self-critical. Over time the number of self-critical thoughts you experience should gradually diminish. They should be replaced with some of the thoughts you’ve used to stop them.
Get Some Help
If the above techniques aren’t helpful to you, it indicates that you have some serious issues. Consider seeking some outside help. There’s nothing wrong with asking for help. A therapist or other mental health professional can help you manage your self-criticism and improve your life.