Wellness Wisdom: Inner Critic

Purpose

This article explores the role of the inner critic—our internal voice shaped by negative bias—and how it impacts wellbeing. By understanding why this voice exists, learning to notice it, and using tools such as breathwork and reframing, you can begin to shift away from unhelpful self-talk and create healthier thought patterns.

At times we can tell ourselves a 'story', a perspective of our experience coloured by assumptions and a bias toward the negative.

Paying more attention to the negative is an evolutionary tool. It keeps us alert to danger and helps us survive. This is useful when our attention is on external and potential threats, not when this negative attention is directed toward ourselves, developing an inner monologue that is unkind and unhelpful.

When we experience repetition of negative automatic thoughts, we can spiral toward anxiousness and stress. During this time, the physiology in our brain changes, and we can get stuck in a 'fight or flight' condition where it is difficult to perceive the positive and maintain a focus on the negatives. At this point, it is difficult for us to think our way to positive thought, but we can take steps to change the tide.

• Firstly, listen to the inner voice, observe it, understand it. It is there to tell you something important, possibly about how you feel about the situations where this voice is most vocal.

  
  

• Next, breathe, this will physically interrupt the 'flight or fight' response. See the Wellness Tool: Breathing Techniques.

  
  

• Then, reframe. See the Wellness Tool: Reframe to Step Out or Step Up

  
  

The inner critique has its unique way of making us feel less than. When this voice is holding us back we may want to explore this further; here are three suggestions to do this:

1. On your own - use Tara Mohr's guided visualisation to meet and manage this voice in her book Playing Big.

2. With coaching - particularly Wellness Coaching and Cognitive Behavioural Coaching, to explore and work on limiting beliefs holding you back, so you can then work toward your personal and professional goals.

3. With therapy ~ to delve further into your inner critic's commentary and your limiting beliefs.

The inner critic is part of being human, but it does not have to define your choices or limit your growth. By observing its patterns, interrupting the stress response, and reframing its messages, you can reduce its influence and move forward with clarity. With practice, this shift allows space for more balanced, compassionate self-talk and greater confidence in navigating challenges.

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How To Apply This Knowledge

Bring this knowledge to your decision-making and your coaching sessions, make faster progress toward your goals, and live a happier and healthier life.

Do you want to explore this further through coaching? Returning clients, book your next session or group programme today. For new clients, book a Discovery Call to find out more.

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