How to Silence Your Inner Critic & Reclaim Your Self-Worth

How to Silence Your Inner Critic and Reclaim Your Self-Worth

We all have an inner voice. Sometimes, it uplifts us—but other times, it tears us down. This voice is known as the inner critic, and it can be relentless.

It tells you you're not good enough, that you're too much or not enough, that you're unlovable, or that you're failing. If this sounds familiar, you’re not alone—and there is a way to quiet that voice and build a more compassionate relationship with yourself.

What Is the Inner Critic?

The inner critic is the internalized voice of early caregivers, bullies, or societal pressures. It often forms in childhood as a way to protect you from shame, rejection, or abuse. Maybe you grew up with critical or perfectionist parents, or you had to be the strong one in a chaotic household.

Over time, this voice may have convinced you that being perfect or self-critical was the only way to stay safe, accepted, or loved. But while this inner part may have once served a purpose, today it might be holding you back from healthy relationships, new experiences, or authentic self-worth.

Why the Inner Critic Gets Loud

Your inner critic may get louder during stress, uncertainty, or personal growth. It tries to keep you from feeling vulnerable emotions like grief, sadness, or inadequacy. It might be trying to protect a younger, wounded part of you—your inner child—from pain it doesn’t believe you can handle.

The problem? Its tactics often involve shame, self-doubt, and harsh judgment, which can leave you feeling stuck and disconnected from your true self.

How to Work With the Inner Critic

The good news is that your inner critic doesn’t have to be the one in control. With intention and self-compassion, you can begin to shift your relationship with this part of yourself.

1. Notice and Name the Inner Critic

Start by observing when your inner critic shows up. Say to yourself, “I see you, inner critic.” Name the feeling that comes with it—maybe it’s anxiety or fear. Awareness is the first step toward healing.

2. Acknowledge Its Intentions

This voice isn’t trying to hurt you—it’s trying to protect you. Try saying, “I know you’re trying to keep me safe from shame or rejection.” This can help soften its tone and make space for a more compassionate inner dialogue.

3. Remember You’re Not Alone

Everyone struggles with an inner critic. This is part of common humanity—a core idea in self-compassion. You are not broken; you are human.

4. Dialogue with the Inner Critic

Get curious. Write down what your inner critic says. Ask it: “What are you trying to protect me from?” Then let it know, “I’ve got this now. You can step back.” You might even strike a compromise, assuring it you’ll move forward with care.

Healing Through Therapy

Therapy can be a powerful tool for quieting the inner critic. Modalities like Parts Work, Internal Family Systems (IFS), Ego States Therapy, or EMDR can help you explore and heal the parts of yourself that feel stuck in fear or self-judgment.

These approaches help rewire your brain’s response to old wounds and create space for a more compassionate inner voice to lead.

A New Way Forward

Imagine your inner world like a bus. Your inner critic is just one passenger. What if your most calm, confident, and connected self was the one driving instead?

By practicing self-compassion, working with a skilled therapist, and building awareness, you can start living a life that’s guided by your values—not ruled by fear or perfectionism.

Looking for Support?

If you're ready to turn down the volume on your inner critic and reconnect with your authentic self, therapy can help. I specialize in working with women who are struggling with a harsh inner critic, often rooted in early childhood wounds.

Reach out today to schedule a free consultation to see if we'd be a good fit working together and together we can help you build a more compassionate relationship with yourself.