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Key points
- Many of us have an Inner Critic, a persistent negative voice that tells us we’re not good enough.
- We can develop an Inner Critic when we didn’t get the nurturing support we needed as children.
- Research reveals how you can keep the Inner Critic from sabotaging you.
You may have a persistent negative voice in your mind, especially when you’re doing something new, make a mistake, or feel anxious and uncertain. This Inner Critic says, “You never do anything right,” “You’re always messing up,” “You’re not good enough.”
In her new book, The Power of Authenticity,psychologist Michelle Chappel likens the Inner Critic’s voice to a talk radio station that drones on with negative messages, undermining our confidence and our ability to flourish (Chappel, 2026)
We can develop an Inner Critic if our parents or caregivers didn’t give us the nurturing support we needed. Research has traced many cases to childhood abuse or neglect (Mao et al., 2026; Sajjadi et al., 2023). The Inner Critic often echoes critical words we heard as children (Sokova et al., 2025), and we begin to feel that something is wrong with us
But you don’t have to live with the Inner Critic. Research reveals how you can keep it from sabotaging you
How to Overcome the Inner Critic
1. Mindfully notice it. As Chappel (2026) explains, the Inner Critic activates the amygdala, our brain’s alarm center. Plunging us into fight, flight, or freeze, it can keep us from thinking clearly and moving forward in life. Becoming mindful of the Inner Critic reduces its power over us (Sokova et al., 2025)
To detach from it further, you might even give it a comical name: “There’s that gremlin again.” The point here is to recognize that it’s not you,not true, but an old, conditioned reaction
2. Put something positive in its place. Chappel (2026) recommends listening to uplifting music or doing something you love, like painting or running, which can put you into a flow state
Another possibility is to use a positive affirmation or mantra (a spiritual word or phrase). Research has shown that when veterans with PTSD chose a mantram, practiced it, and then used it whenever they felt triggered, this practice significantly decreased their anxiety and negative feelings (Bormann et al., 2013). If a mantram practice can help people deal with the intrusive assaults of PTSD, it could also help you overcome the inner critic
3. Practice self-compassion. New research shows how replacing the negative voice of the Inner Critic with the kind and supportive voice of self-compassion can help us with a range of challenges. One study shows how self-compassion can help us overcome negative emotional reactions and depressive symptoms from stress at work (Devenis-Meares, 2026)
Another study (Mao et al., 2026) shows that self-compassion can not only overcome the Inner Critic but even protect young people from intentionally hurting themselves. A qualitative study reveals that self-compassion can silence the Inner Critic and also lead to greater emotional resilience, self-acceptance, and empowerment (Sokova et al., 2025)
- What Does “Self Help” Mean?
- Take our Self-Esteem Test
- Find a therapist near me
Psychologist Kristin Neff’s three steps to self-compassion are:
- Mindfully acknowledge what you’re feeling,
- Realize that it’s only human to feel this way, and
- Treat yourself kindly as you would a dear friend (Neff, 2011; Neff & Miyagawa, 2026).
Self-compassion can help you replace the critical voice with a kind, supportive inner voice
So the next time you find yourself facing the Inner Critic, you can try:
- Mindfully noticing the inner critic’s voice and detaching from it,
- Replacing it with something positive,
- Giving yourself self-compassion.
Mindfully changing your habitual thoughts from the Inner Critic with these three practices can make a positive difference in your life
Self-Help Essential Reads
How to Overcome Dysfunctional Attitudes
The Four R’s of Nervous System Recovery
This post is for informational purposes and should not substitute for psychotherapy with a qualified professional
References
Bormann, J.E., Hurst, S., Kelly, A. (2013). Responses to mantram repetition program from veterans with posttraumatic stress disorder: A qualitative analysis. Journal of Rehabilitative Research and Development, 50(6), 769-784
Chappel, M. (2026). The power of authenticity.Books That Save Lives
Devenish-Meares, P. (2026). Healing the inner, traumatized critic: Self-Compassion as a path to recovery from stress at work. Ushus Journal of Business Management, 25(1), 11-22
Mao, Y., Xie, Z., Zhang, L., & Wang, W. (2026). Internalized criticism and absence of care: Separate pathways from childhood abuse and neglect to dual harm.3389/fpsyt.2026.1762268
Neff, K. (2011). Self-compassion: Stop beating yourself up and leave insecurity behind.New York, NY: William Morrow
Neff, K. D., & Miyagawa, Y. (2026). Self-compassion scale. In N. N. Singh (Ed.), Encyclopedia of Mindfulness, Buddhism, and Other Contemplative Practices (pp. 1-3). Cham: Springer Nature Switzerland. https://doi.org/10.1007/978-3-030-90465-4_169-1
Sokova, B., Greskovicova, K., Halamova, J., & Barankova, M. (2025). Breaking the vicious cycles of self-criticism: A qualitative study on the best practices of overcoming one’s inner critic. BMC Psychology, 13(266). https://doi.org/10.1186/s40359-024-02250-2
