Working with the inner critic
Hear the critic's voice, understand what it protects, and answer with the voice you'd use for a friend.
What this technique is
Working with the inner critic — a CBT technique based on self-compassion: hear the critic's voice, understand what it protects, and answer with the voice you'd use for a friend. The goal is not to "silence the critic", but to hear its care (often distorted) and answer humanly.
Why
Soften the inner voice and replace it with a more supportive one — through self-compassion, not by fighting yourself. When the voice is softer, it's easier to act.
When to use
When the inner voice sounds harsh ("you ruined it again", "you're good for nothing"). When after a mistake you want to punish yourself. When criticism blocks action rather than helps.
Working with the inner critic is a CBT technique based on self-compassion. The idea: hear what the critic says, understand whose voice it speaks with and what it tries to protect, and formulate a compassionate alternative — what you would say to a friend in the same situation. The point is not to "silence the critic", but to hear its care (often distorted) and answer humanly. The technique doesn't replace therapy, especially if the critic's voice sounds like persecution or returns to trauma — it's a good idea to see a professional. The entry can be saved to the account.