People may engage in an internal dialogue that leaves little room for self-compassion or acceptance. Often linked to negative effects such as depression, anxiety, and low self-esteem.

This behavior often comes from the belief that being critical motivates improvement or avoids disappointment. Yet, more often than not, it leads to feelings of inadequacy, anxiety, and low self-esteem. The focus remains on perceived shortcomings, which can stifle personal growth and well-being.

Related article: Self-Judgment: The Basics

Self-critical individuals tend to:

• Be sensitive to disapproval or criticism from others
• Be competitive and judgmental towards themselves and others
• Focus on self-presentation goals rather than interpersonal goals
• Show self-defeating behaviors

While it’s great to strive for improvement, excessive criticism leads to a lot of stress.

However, there are ways to break free from this unhealthy pattern.

In this post, I share the techniques that have helped me let go of self-judgment. I hope they serve you too!

Strategies to Overcome Self-Criticism

Here are three simple strategies that can help you overcome self-criticism.

Practice Self-Awareness

Pay attention to the inner voice that arises when you make a mistake or don’t meet your own expectations.

Take note of how this self-talk makes you feel, and how it affects your behavior. Is it helping you grow, or is it holding you back?

Be aware of when and how often negative thoughts occur.

Self-awareness helps you catch these thoughts in real-time. It enables you to consider more constructive perspectives.

Related article: Transcend Your Inner Critic: Shift Your Mindset for Personal Growth

Cultivate Self-Compassion and Self-Acceptance

When you practice self-compassion, you acknowledge your shortcomings without harsh judgment. It involves showing yourself empathy and forgiveness.

Research shows that self-compassion can lead to greater life satisfaction.

Furthermore, self-acceptance creates a safe space for personal growth. It fosters a positive self-image and encourages you to pursue your goals with confidence and determination.

It also gets a bit easier to overcome self-criticism, because you know that your worth is not dependent on perfection.

Together, self-compassion and acceptance foster a more positive inner dialogue.

Related article: Self-Acceptance: Embracing Who You Are

Related article: Self-Compassion for Beginners: Cultivate Kindness and Enhance Your Well-being

Set Realistic Goals and Expectations

Often, self-criticism arises from unrealistic goals or expectations. So focus on setting manageable goals that you can achieve step by step.

Knowing yourself is key here. Take a moment to think about your strengths and weaknesses. Understand what motivates you and what might cause you to quit. Think about the most efficient and effective ways to reach your objectives.

For instance, when you set your goals, don’t try to tackle everything at once. This can lead to feeling overwhelmed and possibly giving up altogether. Instead, create a plan that plays to your strengths and paces yourself to move toward success.

By setting realistic goals, you’re more likely to stay on track and feel good about your achievements.

Bonus Tips

Focus on Your Strengths

Self-criticism often makes us focus on our weaknesses and flaws. Rather, try shifting your attention to your strengths. Think about the things you do well, and acknowledge your successes.

Take time to reflect on your unique qualities. This could include skills, talents, or even personal attributes like resilience and empathy. Write these down and keep a running list of your achievements.

This practice reinforces the belief that you are capable and worthy of success. This, in turn, builds your momentum and helps you win more often.

Practice Relaxation Techniques

Self-criticism can create a lot of tension in our bodies. To counteract this, use relaxation techniques. These could include deep breathing exercises, mindfulness meditation, yoga or running.

Relaxation helps quiet the mind and reduce stress, creating a balanced emotional state. When you’re relaxed, you’re less likely to get overwhelmed by negative thoughts. You’re also more capable of approaching challenges with a clear mind.

A simple and effective technique to start with is deep breathing.

Take a few minutes each day to sit in a comfortable position, and close your eyes. Inhale deeply through your nose, allowing your abdomen to expand. Hold for a few seconds, and exhale slowly through your mouth. Clear your mind.

Deep breathing encourages relaxation and helps you gain control over your thoughts. This practice also helps center your mind and reduce anxiety.

Wrapping It Up

Integrate practices of self-awareness, self-compassion, and realistic goal-setting into your daily routine. Remember that perfection is not the goal – progress and growth are what matters.

By applying these, you can cultivate a more positive relationship with yourself. With each small victory, you become stronger and your willpower grows.

Each small success builds your confidence, and reduces self-criticism.

So keep going, this is a path worth taking!