Ricardo Barriga

We all have that nagging inner critic—a voice inside our heads that constantly whispers doubt, negativity, and self-criticism. It’s the voice that tells us we’re not good enough, smart enough, or capable enough. This relentless self-sabotage can hold us back from reaching our full potential.

Before we dive into the strategies to silence your inner critic, let’s clarify what limiting beliefs and cognitive distortions are:

Limiting Beliefs: These are deeply ingrained beliefs that limit our potential. They can be about our abilities, self-worth, or the possibility of success. Limiting beliefs often stem from past experiences, upbringing, or societal conditioning.

Cognitive Distortions: These are irrational thought patterns that reinforce negative beliefs. Examples of cognitive distortions include black-and-white thinking (seeing things as all good or all bad), catastrophising (assuming the worst will happen), and personalisation (blaming yourself for things beyond your control).

The first step in silencing your inner critic is to become aware of when it emerges. Pay attention to the negative self-talk and thought patterns that hold you back. When you notice self-criticism, take a moment to acknowledge it without judgment.

Once you’ve identified your limiting beliefs, question their validity. Ask yourself if there is concrete evidence to support these beliefs. More often than not, these beliefs are based on assumptions, not facts.

Treat yourself with the same kindness and understanding you’d offer a friend. When your inner critic rears its head, respond with self-compassion. Replace self-criticism with words of encouragement and support.

Cognitive reframing is a powerful technique used in cognitive-behavioral therapy (CBT). When you catch yourself thinking negatively, reframe the thought into a more balanced and realistic perspective. For example, if your inner critic says, “I’m not good at this,” reframe it to, “I may be learning, but I can improve with practice.”

Recognise and challenge cognitive distortions when they occur. Are you jumping to conclusions or engaging in all-or-nothing thinking? Cognitive distortions are often based on assumptions, not facts, and recognising them is a significant step toward change.

Overcoming limiting beliefs requires setting achievable goals. Start with small, attainable objectives and gradually work your way up. Each success will build your confidence and chip away at your limiting beliefs.

Don’t be afraid to seek support from a trusted friend, family member, or therapist. Sharing your struggles with someone you trust can provide a fresh perspective and emotional support.

Silencing your inner critic and overcoming limiting beliefs and cognitive distortions is an ongoing journey. It’s about changing the way you think about yourself and the world. As you practice self-awareness, question your beliefs, and challenge cognitive distortions, you’ll gradually shift from self-criticism to self-empowerment. Everyone faces their inner critic at some point, and by taking these steps, you can break free from the limitations that have held you back and step into your true potential.