Welcome to

The Mental Health Minute!

Trivia Question❓

What simple technique can help create distance from your inner critic, making it easier to observe and respond to negative thoughts?

Answer at the bottom of the newsletter

How to Quiet Your Inner Critic

We all have that little voice in our heads that points out flaws, mistakes, or “what ifs.” While it can sometimes be helpful, constantly listening to this inner critic can drain your confidence, increase stress, and even interfere with your daily life. The good news is, there are practical ways to manage this inner dialogue and reduce its impact.

The first step is awareness. Pay attention to when your inner critic shows up. What situations trigger self-judgment? What language does your mind use—harsh, all-or-nothing, or exaggerated thoughts? Recognizing these patterns is key because you can’t change what you don’t notice.

Once you identify the critical thoughts, challenge them. Ask yourself whether these thoughts are entirely true, or if they reflect a distorted view. Are you assuming the worst without evidence? Could you reframe the situation more realistically? This method helps break the cycle of negative thinking and replaces it with a balanced perspective.

Another helpful approach is to separate yourself from the critic. Imagine your inner voice as an outside commentator rather than an absolute authority. Observing the thought without immediately reacting reduces its emotional impact. You can even give it a name or picture it as a character—this creates a little space between you and the judgment.

Practicing self-compassion is also essential. Speak to yourself the way you would a friend. Instead of harsh criticism, offer understanding, encouragement, or gentle reminders that mistakes are part of being human. Small affirmations like “I’m learning, and that’s okay” or “I can handle this” can shift the internal dialogue over time.

Finally, mindfulness exercises can help you stay present and grounded. Focusing on your breath, sensations, or surroundings keeps you from getting swept up in repetitive self-criticism. Combining these techniques with regular reflection allows you to notice patterns, respond thoughtfully, and gradually reduce the inner critic’s influence.

Learning to quiet your inner critic doesn’t happen overnight, but with consistent practice, you can shift from self-judgment to self-awareness. By noticing your thoughts, challenging distortions, creating distance, and cultivating self-compassion, you take back control of your inner narrative—and give yourself the space to grow with confidence and clarity.

See you next week!

Scott Lifer,

Editor In Chief

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💡 Answer to Trivia Question:

Giving it a name (or imagining it as a character), and making it silly—turning the critic into a less serious, less powerful presence.

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