4 ways to say f*ck off
To your inner critic
4 ways to turn down the volume on your inner critic
…when it’s being a total pain in the a$$.
Feel like your inner critic is making more noise than the wannabe DJ you lived next door to in uni halls? Here are four quick tips to give you some inner peace.
1. Look at it objectively and ask whether it’s true
Writing down its narrative and then factually disputing the things it says can take away some of their power. For example, your inner critic says you’re sh*t at your job. Write down three things which indicate otherwise.
2. Box breathing
This is an effective way to regulate your nervous system and get you out of the “fight or flight” stress state that our inner critic does a good job of getting us into. Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds, then repeat.
3. Talk it out with someone you trust
Sharing the narrative can be a cathartic way to reduce its power. Having someone hear what is being said to you can also help you feel less alone.
4. Tell it to f*ck off
When all else fails, sometimes we just need to tell our inner critic to F*CK OFF.
Let’s be honest, it feels great. Giving your inner critic a name, makes this WAY easier and even more satisfying.
What are your top tips for turning the volume down on your inner critic? Tell us in the comments or join the conversation on Instagram.
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Most of us would benefit from talking to ourselves the way we talk to our friends — but it’s hard to do. So if you know someone who needs a cheerleader right now, why not send them this post? It might help them start to see themselves the way you do.