By Leiza Clark
Louise L. Hay teaches us to approve ourselves because years of self-criticism have proven ineffective. The outcome will be interesting when you start approving yourself.
Every person has an inner critic or ‘monkey mind’ that constantly speaks to us with negative words. The inner critic tells us we lack readiness, intelligence or talent. The inner critic seems to repeat itself continuously as we attempt to take on fresh challenges.
The inner critic emerges when we attempt to express ourselves or start new initiatives, or become more open with others. The first impression suggests that this inner critic functions as a destructive force. But the inner critic is more than a destructive force, because it serves as a protective mechanism of the brain. The brain uses this mechanism to protect us, it does so through unskilled methods. The scientific basis of this phenomenon enables us to view it differently while acquiring methods to silence it.
The Brain Behind the Critic
The Amygdala: The Alarm System
The brain contains an internal smoke alarm system that functions as the amygdala. The amygdala functioned as a protective mechanism for our ancient ancestors to avoid predators during their time. The brain’s alarm system activates whenever we perceive any form of potential danger, including rejection, failure and embarrassment. The inner critic creates a sense of urgency because the amygdala activates its warning system to defend our comfort zone even though the actual threat does not exist.
The Prefrontal Cortex: The Rational Guide
The prefrontal cortex functions as the brain’s intelligent decision making center. The prefrontal cortex enables our brain to reason, plan and maintain a critical perspective. The prefrontal cortex can silence false alarms from the amygdala when we take time to reflect on our thoughts. The brain enables us to think clearly instead of panicking when we respond to situations.
Neuroplasticity: The Power of Rewiring
Our brains exist in a state of constant change because they lack fixed structures. Our brain pathways become more powerful with each instance we believe what the critic says. Neuroplasticity enables us to develop fresh neural connections. The brain undergoes physical changes when we select compassionate thoughts and grounding techniques and empowering statements that can tame our inner critic, so it’s less destructive and our supportive inner voice becomes louder.
Here are some Strategies to Transform the Critic
- Recognize and Label the Voice
When your inner critic starts speaking, you should stop immediately to identify its voice. Research demonstrates that identifying our thoughts leads to a decrease in their emotional power. When you hear the voice of failure in your mind, replace it with the knowledge that it belongs to your critic. The small change in wording creates distance that reduces the impact of the emotional pain. - Reframe Its Message
The critic depends on making things seem bigger than they actually are. The process of reframing allows us to identify the truth behind its statements. Ask yourself:- The fear I experience stems from actual facts, or does it stem from my imagination?
- What is the most severe potential outcome, and do I possess the ability to manage it?
- These questions help your logical thinking process, to minimize the scale of fear into a more acceptable reality.
- Ground Through the Body
The human body functions as a natural controller of brain activities. The practice of slow breathing combined with stretching and mindful walking helps to reduce stress signals in the body. The simple breathing technique of Box Breathing that involves four seconds of inhalation followed by four seconds of holding breath and four seconds of exhalation, then four seconds of holding breath helps to reduce anxiety while improving concentration. - Install a New Narrative
Each time you replace negative self-talk with positive affirmations your brain learns new patterns. You should attempt to transform these statements into more positive ones.- “I can’t do this” → “I’m learning how to do this.”
- “I’ll fail” → “I’m practicing, and progress counts as success.”
- The process of repetition will make your confidence grow stronger while your inner critic becomes less powerful.
- Practice Self-Compassion
The brain responds to self-criticism by producing stress, but it responds to self-compassion by activating safety and resilience pathways. The practice of treating yourself with kindness follows the principles of neuroscience. Your nervous system receives regulation through this practice that builds your strength for upcoming challenges.
Practical Tips for Everyday Life
Name your critic– You should assign a specific name to your inner critic, such as ‘The Doubter’ or ‘The Judge’. The act of naming something reduces its ability to control you.
Journaling dialogue– Record the critical statements you hear from your inner voice before responding with logical and peaceful counterarguments.
Set micro-goals- The brain develops safety perception for action through the release of dopamine that occurs when achieving small victories.
Develop specific rituals– These help you stay present in the moment. Use a short breathing exercise for two minutes before a meeting or taking on important work projects. This can help you manage any potential fear that may arise.
Celebrate your achievements– no matter how small they seem. The process of acknowledging small accomplishments helps your brain develop confidence through positive neural pathways.
Final Thoughts
Your inner critic will continue to persist, but you can learn to control its influence on your decisions. Your brain signals the development of new skills through the warning sounds of your inner voice when you push past your comfort boundaries.
Your brain functions as a tool to transform your mental story when you understand how the amygdala triggers alarms and the prefrontal cortex provides clarity, and neuroplasticity enables change. Your brain transforms through each decision that chooses awareness instead of reactivity, kindness instead of criticism, and courage instead of fear.
The inner critic then evolves from a destructive or controlling hindrance into a discerning and directional tool, guiding you to a path of development and advancement.
“When I release my current self, I reveal my potential future self.” ― Lao Tzu