5 practices to overcome internal criticism

Do you notice an excess of thoughts? Are you a little too hard with yourself or too self -critical? We all have days when it is difficult to deal with the voices in our head, but when we learn to deal with the "inner critic", we can focus our energy on cultivating a state of mind, the stress, calm and negative exchange to self -talking self -help.

What is the inner critic?

The "inner critic" is a term that is often used by psychologists to identify negative thoughts that we may have about ourselves. If you have ever said that you are not good enough or felt guilty about your size, this is the inner critic. If you generally speak with sentences like 'You are stupid' or "She is so much better than me", or you are characterized by a place of the lack, it is likely that you will let your inner critic guide the show. Yogis have been dealing with this voice in the head for thousands of years; After all, the definition of yoga is; "chitta vritti nirodaha" or "stop the fluctuations of the mind". Many of us have lived a life for years that is determined by the fluctuations and critical voices in the head. They feel ashamed and guilty of who we are, or refuse to become the best we can be.

This inner critic is often regarded as a fusion of words and phrases, which is repeatedly told us as children and are carried around with us as a behavior pattern during life. If they were often told that they are not smart enough as a child, it is likely that these words will still be in their head today. Originally, the inner critic helped us to survive - good decisions are synonymous with life, while bad decisions and cloudy thinking lead to a quick decline, but now the volume has to be reduced. The inner critic is occasionally helpful if we have to change really quickly, but mostly an excessive self -criticism signals a danger to the nervous system and puts us in the mode "fight, flight and freak out". To be excessive self -critical means that we feel rather stressed and overwhelmed and there is little space for self -compassion, which, conversely, leads to more happiness and calm and empathy for others

empathy, compassion and cultural values ​​

empathy is defined as "the ability to understand and share the feelings of someone else" and empathy towards others is something that indicates the ability to have understanding and compassion for ourselves. Is empathy the same all over the world? It turns out not to ... in a list of the most and the least self -sensitive countries is Britain one of the least compassionate countries. is it the traditional British "stiff upper lip", a resistance to talk until recently about psychological health, or perhaps the weather that makes us less understanding for others and therefore less understanding for ourselves? Even if many of us have inherited a self -critical way of thinking in Great Britain, it is never too late to change this. We do not have to continue a pattern of negative soliloquy, even imposed stress and hyperfectionism, all of which trigger a stress reaction in body and mind. If we want to feel happier, healthier and more balanced on a constant basis, we work with instead of against Our inner critic is the right way. As an author of Chatter: the voice in our head, why it is important and how you use it es ethan Kross says; " It's not about silence the inner critic, but to steer him. "

There are key practices that can make a big difference when it comes to working with the inner critic. Read on to find out how you can start today:

Start a journaling practice:

journaling can be an incredibly revealing method to understand the way the mind works. There are many ways to keep a diary, regardless of whether you work with commands in the entry or simply write a “consciousness stream” in which all thoughts that penetrate into the mind are written to the side. The diary 'You are loved' is a perfect option when you work to overcome the harmful voice of the inner critic. I personally resisted journaling for a long time, but in recent years it has become an integral part of my self -care practice.

Choose a mantra:

The word "mantra" translates loose as "what directs the spirit", from the words "manas", which means "spirit", and "tra", a root word that relates when traveling and direction. The words we use shape deeply into the mind. So if you have noticed that the inner critic pronounces certain sentences such as "I'm not good enough", choose a mantra like "I'm good enough" or "I appreciate myself". Using A number of Mala pearls can help to make the practice more meditative and to work deeper into the subconscious.

rest:

Listening to the inner critic is very stressful for the nervous system, and it is often the inner critic who also drives us beyond our physical and mental borders. To steer your energy positively, undertake more to rest and restore what gives your nervous system an urgently needed break and restarts the mind. A recovery practice that focuses on opening the heart can make miracles. Choose gentle backbends with a cushion for support and Savasana with an eye pillow for deep rest.

Metta bhavna meditation:

metta bhavna is the Buddhist meditation "loving kindness", which contributes to developing compassion for others and ourselves. Practice includes sending thoughts to love and quality to those we love, to those who find challenging, to those who are indifferent to and finally to ourselves. Read for a deeper insight into the practice this post.

keep mindfulness:

be aware of how your thoughts continue to shape your life. Do you notice certain situations that make the inner critic speak, or certain patterns of the soliloquy in which you still get stuck? If you continue your exercises to record, meditate, rest and repeat a helpful mantras, remember how your thoughts can fluctuate during the rest of the day, and direct the energy of your mind she . Remember, it's not about silence the inner critic, but about steering him carefully.