We all have an inner critic. The voice that says we’ll never finish that degree, or I’m never gonna land the job that would be just right for me. I’m never going to find the woman/man who’s my true love or I’m just plain not adding up. I know mine well. It took some digging but when I finally realized who was behind the wheel and where he was steering me, I can tell you it was a real eye opener.
Getting to Know Your Critical Voice
My inner critic has taken the form of my abusers past, and I can actually pinpoint it in my body. Of course this took years of work to even begin to unlock my frozen tundra of emotion. And this was after decades of not being able to feel my body, or to even know what my emotions were. Also that I was the one in charge, not my emotions.
My inner critic will often tell me things about myself that just aren’t true. Such as I’m overweight even though I weigh 185 and am 5’10”. I’m unable to find and do meaningful and fulfilling work even though I’ve excelled in all my positions and graduated Cum Laude from college. I need a another to take care of me because I’m incapable of doing so for myself, regardless of my well organized and healthfully curated my lifestyle… The list goes on.
But what’s most important to understand about all our critics is, asides from the content being untrue and damaging to our psyche, how often we get lured into its siren’s song. And allow ourselves to be led astray from what our heart’s true aspirations are. If you’re reading this then you’ve probably come to some of your own healthy conclusions. But in case you haven’t I’m here to tell you you are not the contents of your inner critic. And the only control it has over you is the control you give to it.
Our Critic Takes its Cues From Our Pasts
I know from my own early childhood experiences of trauma, that my critic has grown strong from repeated infractions against my sense of self worth. And it may seem as though these experiences are relegated to those who’ve experienced some sort of trauma. But the numbers of those who have experienced trauma are staggering. It’s reported that “nearly 14% of children repeatedly experienced maltreatment by a caregiver, including nearly 4% who experienced physical abuse.” That’s about one in seven! That’s a lot of people.
But even those that haven’t experienced some sort of trauma in their lives, ways of coping with stress such as peer pressure and people pleasing have real consequences. And not to mention are a source of frustration for many. This all sounds pretty sad. And it is, but there are ways to identify our inner critic and create a caring cushion around it. To soften the blow when it does strike. This is where the hard work lay. In knowing how your inner critic has infiltrated your day to day routines and the patterns that we’ve cultivated in relating to it.
Recognizing Your Tells
Do you know the subtle signs of the transition between when you’re behind the wheel and your critic has taken over? Is there a low level of anxiety that is prevalent? Feeling as though you’re not adding up in some way for no reason? Are you believing things about yourself you know just aren’t true? These are just a few examples and they vary from person to person.
There isn’t a “one size fits all” approach to knowing how you and your own personal inner critic relate to one another. Or the ways it has taken control in your life. But there is a commonality in coming to understanding who and what your inner critic is and needs. And it starts with listening.
When are the times you feel down on yourself? Or feel bad about a specific behavior or something you feel like you should be doing? Times that you are measuring yourself to another and feel as though you are coming up short? Those are the times and opportunities to listen inward. To feel where you feel them in your body. The places you are trying to avoid. That’s where you’ll find your critic.
Your critic is trying to tell you something but it’s afraid. Underneath that fear there is a protective quality, one that is trying to keep us safe. For me it’s, “I had better conform to certain expectations or else I’ll be rejected and unloved”. Listening to the message of what it’s trying to tell us and deciphering it from the fear will yield great rewards.
Finding What’s Underneath The Critic
Because once you find the message that is behind the fear, you can relate directly to the unattended hurt. The source of the wound. Though I should say when dealing with traumatic fear, this is something that should definitely be done in the care of a professional. And with the support of trusted family members and friends when possible. Tara Brach explains in one of her talks on relating to traumatic fear called, “Healing Trauma: The Light Shines Through the Broken Places” that it may not be safe to take in all the fear at once. It may end up retraumatize us.
I know from my own work with my therapist that learning the art of just this much, finding your window of tolerance is, is invaluable. Especially for those of us who have been trying to live up to our own imposed and impossible standards. Go hard or go home. The insatiable voice that keeps telling us we need to do more and accomplish greater deeds. And the critic doesn’t only focus on us. Others as well need to live up to our impossible standards or something terrible will happen. Or so we often times feel.
You’ve Met Your Inner Critic, Now What?
So what do we do when we finally come toe to toe with our inner critic? For me, it was about slowing down. It wasn’t until I stopped trying to work myself to death, to live up to the impossible standard I had created, that I realized it was never going to be enough. No matter how hard I worked, how I ignored my needs and those of others. No matter how critical I was of the job I was doing or others were doing, I was never going to meet the impossible standard I had in my mind of how things should be.
This took some doing because I was drinking 5 to 6 lattes a day and going hard to avoid coming home (figuratively). It wasn’t until I started meditating and switched to tea, one caffeinated cup a day, that I was able to create the space necessary to slow down and hear what my body was telling me. Instead of telling my body how to feel. It was a shock though. I won’t go into details but it hit hard. I was feeling all sorts of unattended emotion from my past. I had been ignoring not just the attic of my life but most of the useable square footage!
But that brought me to the second step of reckoning with the unfelt emotions. It was crazy at first. But my feelings began to slow down until they were manageable. Small enough to take in without being overwhelming. I needed a lot of support during that time too. And a lot of kindness. Mostly from and to myself.
I had been beating myself up for such a long time that there was some animosity for sure. But the more kindness I showed myself, the easier it became. Not only easier to bear but the inner critic began to lose it’s bite. When he would show up, which he still does sometimes, I could recognize him and treat him with kindness. Knowing that really it’s just the product of the ways I’ve been maltreated by myself and others.
So when you’re relating to your inner critic the key is to be kind. Kind to yourself, kindness to and from others as well. Because it’s that kindness that will then create the cushion around our hurt selves. The places our critics are protecting in order to make space for them to heal. And it’s not easy. People will say and do hurtful things and we will do and say hurtful things too. To ourselves and others. But it’s a practice. And the more we practice the better we become at being kind. And the more tame our critic will become. It’s doable, just don’t give up. Peace :] and thanks for reading!