Inner Critic Messages
Compassionate Reframes
Recovery Triggers
True or False
Two Truths and a Lie
100

Name a common phrase your inner critic might say.

“You’re weak.” (or any negative self-judgment)

100

Replace “You’re weak” with a compassionate phrase.

“You’re trying your best.”

100

Name a common trigger that activates the inner critic.

Stress, cravings, feeling isolated

100

The inner critic always tells the truth.

False

100

1) “I’m not good enough.” 2) “I deserve support.” 3) “I’ll never get better.” Which is true?

 #2 “I deserve support.”

200

What tone does the inner critic often have?

Critical, harsh, anxious, or judgmental

200

Complete this reframe: “It’s okay to…”

“need help” or “make mistakes”

200

How can cravings relate to the inner critic?

The critic fuels shame, cravings can be a protective escape. 

200

Addiction can sometimes protect against pain caused by the inner critic.

True

200

1) “I’m a burden.” 2) “I’m learning every day.” 3) “I can’t change.” Which is true?

#2 “I’m learning every day.”

300

When does the inner critic often become louder?

During stress, cravings, or relapse triggers

300

Why is self-compassion important in recovery?

It reduces shame and supports healing and growth. 

300

What feelings often follow harsh self-talk?

Shame, guilt, hopelessness

300

Self-compassion means letting yourself off the hook.

False

300

1) “I’m unlovable.” 2) “Recovery is possible.” 3) “I’m a failure.” Which is true?

#2 “Recovery is possible.”

400

Name a way the inner critic can sabotage recovery.

By making you feel hopeless, ashamed, or like a failure

400

Name a self-soothing technique that helps quiet the inner critic.

Deep breathing, mindfulness, journaling, or grounding.

400

Name one way to break the cycle of negative self-talk and relapse.

Reach out for support, practice self-compassion.

400

The inner critic often reflects voices from early life experiences.

True.

400

1) “I’m powerless.” 2) “I’m worthy of kindness.” 3) “I always mess up.” Which is true?

#2 “I’m worthy of kindness.”

500

What early life sources often shape the inner critic?

Parents, teachers, trauma, societal expectations

500

How would you respond compassionately to a friend struggling with the critic?

“You are loved even when you struggle.” (or similar)

500

How does sharing struggles in a group help with the inner critic?

Reduces shame and isolation; builds connection.

500

Challenging the inner critic helps reduce shame and supports recovery.

True.

500

1) “I’m stuck.” 2) “I can grow and heal.” 3) “I’m hopeless.” Which is true?

#2 “I can grow and heal.”

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