Inner Critic
What is an "inner critic"?
The inner critic is the harsh internal voice that judges, criticizes, or puts us down. A thought can feel true without being a fact.
Name two ways anxiety can show up in your body.
Any two: racing heart, sweating, shaking, tense muscles, stomachache, rapid breathing, restlessness, headaches, etc.
Flip: “I can’t do anything right.”
"I make mistakes sometimes, but I also do things well and can learn from mistakes.”
Name one quality you like about yourself that has nothing to do with appearance.
Any genuine non-appearance strength: kind, funny, loyal, creative, hardworking, caring, determined, etc.
Name one healthy coping skill you can use when anxiety starts rising.
Any healthy coping skill: breathing, grounding, journaling, music, exercise, talking to someone, taking a healthy break, etc.
Your mind says, “I always mess everything up.” What word makes this thought suspicious?
“Always” — this suggests all-or-nothing/overgeneralized thinking.
Anxiety says, “Something bad is definitely going to happen.” What could you ask yourself?
“What evidence do I have?” / “What else could happen?” / “Is this a fact or a prediction?”
Flip: “Nobody likes me.”
“I may not connect with everyone, but that doesn't mean nobody likes or cares about me.”
Name something difficult you have gotten through before. What helped you?
Any real difficult experience + identification of something that helped them cope/get through it.
Do the 5-4-3-2-1 grounding skill. What are the five steps?
5 things you see → 4 things you feel/touch → 3 things you hear → 2 things you smell → 1 thing you taste.
Your inner critic says, “Everyone is judging me.” What thinking trap might this be?
Mind reading — assuming you know what others are thinking without evidence.
You have to speak in front of the class and your anxiety jumps to 8/10. Name one skill you could use before starting.
Any healthy strategy: deep breathing, grounding, positive self-talk, preparation/rehearsal, etc.
Flip: “If I make a mistake, everyone will think I’m stupid.”
“Everyone makes mistakes. One mistake doesn't determine my intelligence or worth.”
What is the difference between confidence and being perfect?
Confidence means believing you can try, learn, cope, and recover; it does not mean being perfect.
What is one coping strategy you can use when your inner critic gets loud?
Identify/label the negative thought → check the evidence → challenge the thinking trap → replace it with a balanced thought.
How would you respond if your best friend said, “I’m such a failure”?
Responses should demonstrate self-compassion, such as: “Making a mistake doesn’t make you a failure.”
Why can avoiding everything that makes you anxious sometimes make anxiety stronger?
Avoidance gives temporary relief but can reinforce anxiety and prevent learning that the situation can be tolerated.
Why can avoiding everything that makes you anxious sometimes make anxiety stronger?
“I don't have to be perfect to have value. I'm still growing and learning.”
Give yourself a compliment that you would normally feel awkward saying out loud
Any sincere, healthy compliment about themselves. Encourage them not to immediately take it back or minimize it.
You are overthinking something that happened earlier. What could you do to bring yourself back to the present?
Grounding, breathing, physical activity, distraction/activity, or asking: “Is there anything I can actually do about this right now?”
Create a name for your inner critic. Then tell it one thing it gets wrong about you.
Any appropriate name + recognition that the inner critic's statements aren't automatically facts.
Your anxiety predicts the worst possible outcome. Give the best-case, worst-case, and most-likely outcome.
Patient identifies a reasonable best-case, worst-case, and most-likely outcome rather than assuming the worst case will happen.
Your anxiety predicts the worst possible outcome. Give the best-case, worst-case, and most-likely outcome.
Patient identifies their negative thought, recognizes a thinking trap, and creates a realistic/balanced replacement thought.
If you stopped believing your inner critic for one week, what might you do differently?
Any meaningful behavioral change, such as speaking up more, trying something new, socializing, worrying less about others' opinions, or taking healthy risks.
Build a 3-step coping plan for the next time anxiety reaches 8/10.
Any safe 3-step plan, e.g. 1) breathe/ground, 2) challenge the anxious thought, 3) use support or take one manageable action.