From time to time, we all have negative thoughts about ourselves.
Negative thoughts have a criticising tone and can make a person feel insecure and inadequate. Some people believe that thinking negatively about themselves can motivate them to work a little bit harder and accomplish their goals. However, the truth is that negative thoughts do more harm than good.
In order to balance negative thoughts, it all begins with understanding self-criticism and where it comes from as this can help you to redirect your attention towards more realistic thoughts and practice self-compassion.
Self-criticism: What is it?
We can characterise self-criticism as thinking of ourselves harshly and regularly making negative evaluations of our decisions and actions. It frequently manifests as negative thoughts that cause inferiority, uncertainty, failure, and feelings of guilt.
According to research, negative, self-critical thought habits can be detrimental to our wellness and increase the risk of anxiety and depression. Of course, it makes sense to want to perform well and accomplish goals, but encouraging thoughts are much more effective in helping us reach our objectives than critical ones. Our mental health and resilience can be enhanced when our thoughts are more rational, upbeat, and compassionate.
What causes self-critical thoughts?
Self-critical thoughts can result from a variety of experiences, including our connections as children, the demands of our surroundings (such as those at school, family, work, and friendships), and the standards we set for ourselves. We gradually absorb or internalise messages from others and our surroundings.
We will all occasionally have negative, self-critical thoughts, but when they are excessive and persistent, they can have a negative impact on our wellness.
How to over come self-critical thoughts
Learn to recognise and resist negative self-criticism. Being conscious of our inner critic can help us overcome our self-criticism tendencies and patterns while also allowing us to be open and honest about our anxieties. It may be compared to a friend or coach who pushes you to think more clearly and objectively. However, learning to be kind to ourselves is certainly a skill that you may need to practise over time because it isn’t always simple to do at first.
To Control self-criticism, try this:
- Recognize that you may be thinking negatively about yourself in an effort to alter or accomplish something. Try not to be harsh on yourself for being critical.
- Make a list of your favourite personality traits and abilities and consider how they can be of use. Keep this list close by for times when you need inspiration.
- Try to be curious and kind towards those unpleasant emotions. Are these ideas coming to you for any other cause, such as a fear, anger, embarrassment, or sadness?
- Stop talking negatively about yourself. For instance, “My friend probably isn’t purposefully avoiding me. They might simply be really busy.
- Rather than aiming for perfection, accept making mistakes. Remember that no one is perfect, and refrain from comparing yourself to others.
Thought challenging
The technique of thought challenging can also be used to control self-critical thoughts. It entails recognising when you’re thinking something unfavourable or critical, resisting the need to believe it right away, and giving the thought some consideration before acting on it.
Try asking yourself the following questions will help you combat self-defeating thoughts:
– How would I approach a friend who is experiencing the same thing?
– How plausible is this idea?
– Is there any viewpoint I could consider instead of this negative viewpoint?
– What are the arguments in favour of and against this idea?
Get Help
If you are struggling with overwhelming self-critical thoughts, consider reaching out to a mental health professional for help and support to better manage these negative patterns. Our team of psychologists have no waitlist and appointments are available within 48 hours. Call us to book on 1800 327 477 (AU) / 0800 327 477 (NZ) or click here to book online.
