How to silence your inner critic

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“I should’ve done this!”, “What’s wrong with me?”, “I’m a fraud – I don’t deserve to do well,” “It’s my fault – I deserve this!”.There it goes again. Your judgmental and disapproving inner critic prodding at you, putting you down, and sometimes paralyzing you, telling you time and time again you’re simply not good enough.

We all have an inner critic. It allows us to recognize where we may have gone wrong and what we need to do to set things right. But, left untamed, it can break us down, shrouding our nurturing inner voices and affecting our mental health. It can trigger feelings of unworthiness, inferiority, failure, guilt, and a fear of disapproval. It can impact interpersonal relationships and our ability to achieve our goals.

Take Jan, for example. An exemplary medical student revising for his final exams, Jan had always dreamed of becoming a doctor. But, faced with the huge amount of material he was expected to learn for the exam, his inner critic took charge. “Don’t blow it. You’ve wanted this your whole life – you can’t mess it up now. If you fail, you will never get a job. Don’t be a loser.”

Despite being a star student, Jan didn’t do well in his exams. His inner critic paralysed him with fear. He couldn’t concentrate; he couldn’t sleep; and he struggled with diarrhea, stomach aches, and muscle tension. He failed his exams and lost the confidence to take up new challenges for fear of failing again.

Our inner voices have the ability to drag us down and drown out everything else. Fortunately, there’s a powerful solution to silence the inner saboteur, which IMI Clinical Psychologist, Marian Wong, shares here.

How to tame your inner critic

The key to soothing your inner critic: self-compassion.

“Self-compassion means celebrating and giving yourself permission to feel joy when things are going well without feeling guilty. And it means being kind and forgiving towards yourself when life is challenging or when you’re suffering any kind of distress. Self-compassion is particularly important when you are struggling, feeling afraid, depressed, angry, or lonely,” she advises.

With practice, we are all capable of developing greater self-compassion, notes Dr Richard Davidson, a world-leading neuroscientist who studied the effects of compassion on the brain. We all have a Care Circuit – a primary emotional circuit in the brain that creates happiness and wellbeing, and the experience of compassion, warmth and love. Through appropriate self-compassion training, we can activate and grow our Care Circuit to help us relate to ourselves with kindness and love. Once activated, our Care Circuit can reduce various forms of emotional distress, including anxiety, depression, and anger.

Marian shares the three steps to activate your Care Circuit and deactivate your toxic inner critic.

1. Mindfulness.

“To be self-compassionate, mindfulness is the first step – we need presence of mind to respond in a new way,” Marian advises. Mindfulness means being aware of our moment-to-moment experiences, allowing all thoughts, emotions and physical sensations to enter our awareness without resistance or avoidance. It invites us to be open, to turn towards and acknowledge we’re suffering, and it prevents us from over-identifying with our thoughts or feelings. We feel disappointed but we don’t feel ‘my life is disappointing’; we recognize we have failed in one thing, but we don’t feel ‘I am a failure at everything.’

Instead, we mindfully observe our pain, acknowledge our suffering without exaggerating it, and take a wiser and more objective perspective on ourselves and our lives.

2. Common Humanity.

A sense of inter-connectedness is central to self-compassion. We all fail, make mistakes, and face hardships in life. Often, we forget this and fall into the trap of believing things are ‘supposed’ to go well. This may lead us to feel alone in our suffering and alienated by our situation. When we remember suffering and setbacks are being part of the shared human condition and that many people are likely experiencing similar feelings in a given situation, every moment of suffering is transformed into a moment of connection with others.

3. Self-kindness.

When we make a mistake or fail in some way, we are more likely to beat ourselves up than put a supportive arm around our own shoulder. Self-compassion is treating ourselves with the same kindness, care, and understanding that we would offer to others when they suffer, fail, or feel inadequate.

“One useful way to do this is to ask yourself during this process: ‘what would I say to my friend if they were facing the same situation as me?’ Then speak to yourself in the same way you would to your friend. Self-compassion is a practice in which we learn to be a good friend to ourselves when we need it most—to become an inner ally rather than an inner critic.

Why do we not practice self-compassion?

There are myths surrounding self-compassion, which Marian debunks here.

1. Self-compassion is self-pity.

While self-pity says: ‘poor me’, self-compassion recognizes life is challenging for everyone. Self-compassionate people are more likely to engage in perspective-taking, rather than focusing on their own distress, researchers note. They are also less likely to ruminate on how bad things are – one of many reasons why self-compassionate individuals have better mental health.

2. Self-compassion will make me weak.

In fact, the opposite is true. Studies prove individuals who are self-compassionate are better able to cope with tough situations like divorce, trauma or chronic pain. Self-compassion is a reliable source of inner strength that enhances resilience when we’re faced with difficulties, Marian explains.

3. Self-compassionate is self-centered and selfish.

Again, the opposite is true. Giving compassion to ourselves enables us to give more to others in relationships. Self-compassionate individuals tend to be more caring and supportive in relationships, more likely to compromise in relationship conflicts, and more compassionate and forgiving toward others, researchers advise.

4. Self-compassion is a demotivator.

Like Jan the medical student, many people assume we need to be tough on ourselves to stay motivated and achieve our goals. However, self-criticism tends to undermine self-confidence and lead to fear of failure. Research shows that self-compassionate people have high personal standards – they don’t beat themselves up when they fail. Instead, they see failure as an opportunity to learn. They pick themselves up, try again, and persist in their efforts to achieve their goals.

Of course, self-compassion is not a magic shield that will protect you from bad things happening or from you ever feeling sad. When faced with life’s inevitable difficulties, you can experience anxiety, frustration, and loneliness. But you can also experience peace, hope, and resilience. Acknowledge your pain, remind yourself that we all make mistakes, and show kindness to yourself.

About Marian Wong

Marian Wong is a registered clinical psychologist with almost a decade’s experience in the mental health arena. She specializes in the assessment and psychological treatment of children, adolescents, and adults with a range of mental health issues and psychological conditions. Marian is a Trained Teacher in Mindful Self-Compassion, and she has completed Foundation Training in Mindfulness-based Stress Reduction (MBSR). She is also trained to conduct Mindfulness-based Cognitive Therapy (MBCT). Marian often integrates mindfulness and compassion-focused approaches in her work with patients when their self-criticality has contributed to/maintained their presenting issues.

Chinese version 中文版

讓你的內心批判平靜下來

“我應該這樣做!”,”我怎麼了?”,”我不配!,””這是我的錯–我活該!”。你的內心批判時常在催促你,讓你失望,有時還讓你崩潰,一次又一次地告訴你,你根本不夠好。

每人都會經歷內心批判的時刻,使我們能夠反省和糾正我們的錯誤。但是,如果我們不加以控制,任由內心的批判聲掩蓋我們真實的心聲,它就會使我們崩潰,影響心理健康。令我們產生自卑感、失敗、內疚及不被認可的恐懼。這些甚至可以影響我們人際關係和達成目標的能力。

以Jan為例。Jan是一個醫科模範生, 他的夢想是成為一位醫生。但面對大量的考試和學習材料帶來的壓力,令他的考試成績並不理想。他的內心開始不斷責備自己。這些批判使他陷入恐懼之中,  導致他無法集中注意力;無法入睡;甚至有腹瀉、胃痛和肌肉緊張等問題。他考試的失敗,令他失去了接受新挑戰的信心。

我們內心的聲音有很強大的能力能拖垮我們,淹沒一切。遇到這種情況時, 你可以找我們IMI臨床心理學家Marian Wong傾訴分享, 讓你的內心得到平靜。

如何平靜你內心的自我批判? 要安撫你内心的批判, 關鍵在於自我同情

自我同情的意思是當事情進展順利時, 我們應該允許自己開心和盡情慶祝。當生活面臨挑戰或困擾時,應該要對自己友善和寬容。當你掙扎、感到恐懼、抑鬱、憤怒或孤獨時,自我同情尤其重要,“Marian 建議說。研究同情心對大腦影響的神經科專家Dr Richard Davidson指出,只要通過練習,我們都有能力培養更大的自我同情心。我們的大腦有一個創造幸福感、同情感、溫暖感和愛體驗愛的關愛神經。通過適當的自我安慰訓練,我們可以激活和發展我們的關愛神經,幫助我們善待自己、與自己相處。一旦激活我們的關愛神經,就可以減少各種形式的情緒困擾,包括焦慮、抑鬱和憤怒。

Marian分享了以下三個步驟來激活您的關愛神經並減少自我批判:

  1. 正念
    要做到自我同情,我們需要以新的方式從心靈出發。正念意思是感受我們當下的情緒,允許所有的思想、情緒和身體感覺進入我們的意識,不加以抑壓或迴避。敞開我們的心扉,並承認我們正在受苦,這樣可以防止過度認同我們的想法或感受。我們會感到失望,但不會覺得人生是令人失望;嘗試承認自己在一件事上失敗了,但並不是一個失敗者。相反,通過正念能觀察我們的痛苦,承認痛苦而不將它誇大,並對自己和生活採取更明智和更客觀的觀點。
  2. 共同的人生
    相互聯繫的感覺是自我安慰的核心。每人都會遇到失敗、犯錯或困難。但是,我們總忘記這一點,往往相信事情 “應該 “會順利的。這使我們容易陷入痛苦和孤獨之中。只要我們記住痛苦和挫折是每個人必會遇到的,是人生的一部分,我們就能轉化這些經歷為與他人聯繫的共同點。
  3. 善待自己當我們犯錯或遇到挫折時,我們總是自責,而不是安慰自己。當別人經歷痛苦、失敗或感到不足時,我們都會給予他們安慰。我們應該以同樣對待別人的善意、關懷和理解去好好對待自己。一個有用的方法是在這個過程中問自己。’如果我的朋友和我面對同樣的情況,我會對他們說什麼?然後以對待朋友的方式對自己說話。自我同情是一種練習,在練習過程中,學會在最需要的時候成為自己的好朋友,成為內心的盟友,而不是內心的批判者。

為什麼我們一般都不會練習自我同情?

因為一般人對自我同情有所誤解:

  1. 自我同情就是自憐
    自我同情並不是可憐的。自我同情是承認生活對每個人來說都具有挑戰性。研究人員指出,懂得自我同情的人會進行換位思考,而不是專注於自己的痛苦。他們大多也不會反復思考事情有多糟糕,這令他們擁有更好的心理健康。
  2. 自我同情會使我變得軟弱事實上是恰恰相反的。研究證明,有自我同情心的人能夠更好地應對離婚、創傷或慢性疼痛等艱難情況。Marian 解釋說,自我同情是內在力量的可靠來源,當我們面臨困難時,它能增強復原能力。
  3. 自我同情是以自己為中心和自私的這是不對的。對自己給予同情能使我們在關係中對他人給予更多。研究人員建議,懂得自我同情的人往往在人際關係中更加關心和支持別人,在關係衝突中更有可能妥協,並且對他人更有同情心和寬容心。
  4. 自我同情是失敗者
    就像醫科學生Jan一樣,許多人對自己要求十分嚴格,以保持動力去實現目標。然而,自我批評往往破壞自信心,導致對失敗有所恐懼。研究指出,自我同情的人有很高的個人標準。他們在失敗時不會自責。相反,他們把失敗看作是一個學習機會。他們會振作起來,再次嘗試,並堅持努力實現他們的目標。

當然,自我同情並不是一個檔箭牌,可以確保不會有壞事發生或讓你不會感到悲傷。當面對生活中不可避免的困難時,你可以焦慮、沮喪和感到孤獨。但你也可以試着用平和、帶有希望和彈性的心境去面對。承認你的痛苦,提醒自己我們都會犯錯,並對自己寬容。

關於Marian Wong

Marian Wong是一名註冊臨床心理學家,有近十年處理心理健康問題的經驗。她擅長對各種有心理健康問題和心理狀況的兒童、青少年和成年人進行評估和心理治療。Marian是一名經過培訓的正念自我同情的教師,她已經完成了正念減壓(MBSR)的基礎培訓。她還接受了進行正念認知療法(MBCT)的培訓。Marian經常運用以正念和同情心為重點的方法去幫助病人處理自我批評的問題。

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