Silencing Your Inner Critic

Lately, life has felt loud. Between coursework, deadlines, and the constant pressure to stay on top of everything, it has been easy for my inner critic to speak up. That voice has a way of showing up at the worst times, usually when I am already tired or questioning whether I am doing enough. While watching the RISE Up video Silencing the Inner Critic, I found myself nodding along more than once, not just because the content was relatable, but because it felt timely.

The inner critic carries negative and judgmental messages, much like sound waves carry vibrations. This can feel overwhelming because often that voice is not responding to what is happening in the present moment, but to past experiences, expectations, or moments where self-doubt took root. Recognizing this helped me realize that not every thought deserves my attention. Thoughts are present, but they are not facts.

The video also discusses different types of inner critics, including the perfectionist, the imposter, and the comparison-driven voice. Over the past few weeks, as school demands have increased, I've noticed how often my inner critic sounds like the perfectionist, telling me I should be doing more or performing better, even when I am meeting expectations. At times, it sounded like imposter syndrome, questioning whether I truly belong in the spaces I am entering. Identifying the type of critic my inner critic is has helped me separate myself from the thought and not internalize it as truth.

One powerful point from the video was understanding that the inner critic often develops as a form of protection. It attempts to prevent failure, rejection, or embarrassment. However, while it may have protective intentions, it does not always serve me well in the present. Instead of silencing the critic by ignoring it, the focus is on awareness, compassion, and intentional response. I began applying this by pausing when negative self-talk appeared during schoolwork. Rather than allowing the thought to spiral, I challenged it and reminded myself of the work I had already completed and the progress I continue to make.

Here are a few ways to practice responding to the inner critic:

• Pause and name the thought. Recognizing when the inner critic shows up helps separate the thought from reality.

• Create distance from the voice. Remind yourself that you are experiencing a thought, not becoming it.

• Ground yourself in the present task. Focus on what needs to be done now instead of everything at once.

• Reframe distorted thinking. Ask whether the thought is factual or driven by fear.

• Replace judgment with compassion. Speak to yourself the way you would speak to someone you care about.

• Acknowledge effort, not just outcomes. Progress matters, even when things are not perfect.

• Allow rest without guilt. Rest supports productivity rather than opposing it.

Silencing the inner critic does not mean it disappears completely. It means choosing not to let it lead. It means responding intentionally rather than reacting out of fear. Most importantly, it means remembering that the loudest voice in the room is not always the most accurate one.

Kendra Shaw Crutcher, BA, MSW Candidate, earned her Bachelor of Arts in General Studies with a concentration in Psychology from Alabama A&M University. She is currently pursuing her Master of Social Work at Capella University, where she integrates academic training with hands-on practicum experience at Lewis Mentoring. She is happily married and a devoted mother to two biological children and two bonus children. Family remains the foundation of her life and continues to inspire her dedication to service, leadership, and community impact.

Meredith Lewis, PhD, LICSW-S, has worked for more than 21 years with teens and families in therapeutic foster care, substance use, blended families, transitional teens to adults, and in the mental health outpatient setting. She is a mother of teenage sons, and her passion is to address symptoms of depression and anxiety.