What to Do When Your Inner Critic Won’t Stop Talking

Your inner critic has probably been talking to you today. 

Maybe it whispered that you’re not good enough, that you’ll fail or that you shouldn’t even try. 

And if you’re honest, it’s exhausting. 

At times, that voice can feel louder than any cheerleader, any mentor or any friend cheering you on. 

However, your inner critic isn’t some villain you have to fight. It’s a signal, a habit of thought shaped by your past experiences. 

The challenge isn’t silencing it, it’s learning how to notice it, manage it and step forward anyway. 

Imagine what you could accomplish if that relentless voice finally took a back seat. 

Why Your Inner Critic Matters

The inner critic isn’t just annoying, it impacts your confidence, your productivity and even your mental health. 

Constant self-judgment can keep you from taking risks, from speaking up or from pursuing your dreams. 

Imagine for a moment what your life might look like if that voice softened. 

Decisions would come easier. You’d feel more confident. And most importantly, you’d stop letting fear dictate your choices. 

The first step is awareness. Recognise that your inner critic exists. Don’t fight it, just notice it. 

Awareness is powerful because it creates the space between you and that voice. You start to see it for what it is, a habit of thought, not a reflection of reality.

What Your Inner Critic Actually Is

Think of your inner critic as a critic in your mind who believes it’s helping you. It often shows up as:

• Negative self-talk – “I’m not good enough,” “I can’t do this”
• Perfectionism – “If it’s not perfect, it’s worthless”
• Fear of failure or rejection
• Constant comparison to others

While it may feel like a harsh truth, it’s really a story your mind tells, based on past experiences or learned patterns. The more you listen without questioning it, the louder it gets. 

You don’t have to agree with your inner voice you can choose to respond to it differently.

How to Manage Your Inner Critic

Managing the inner critic isn’t about ignoring it or “positive thinking” alone, it’s about engaging it with awareness, compassion and a strategy. Here’s how I approach it: 

Label It

When you notice that voice, say to yourself, “That’s my inner critic speaking” or in my case “Vera’s talking again!”

Labelling it creates distance, it’s no longer the absolute truth. You’re simply observing a thought.

Challenge the Critic

Ask yourself: Is this thought really true? Would I say this to someone I care about?

Often, we wouldn’t be so harsh to a friend, so why be so harsh to ourselves? 

Reframe and Respond

Instead of letting the critic dominate, respond in a supportive way:

• “I’m not trying to be perfect. I’m trying to progress”
• “It’s okay to feel nervous because it shows I care.”
• “Mistakes are a great way to learn.”

Journaling and Dialogue

Write down what your inner critic is saying, then write a compassionate reply as if you were speaking to a friend. This transforms internal chatter into a constructive conversation. 

Mindfulness and Meditation

Practising mindfulness helps you observe thoughts without judgment. Notice the critic’s presence, then gently bring your focus back to the present moment. Over time, the voice loses some of its power.