Calming the Inner Critic: Mindful Self-Acceptance and Compassion Training for Hard-on-Yourself Women
The Inner Critic. You know who I’m talking about…that little voice in your head that tells you you’re not good enough, attractive enough, smart enough, successful enough. It might tell you you’re too bossy, too sensitive, too fat, too thin, too difficult…too much.
The inner critic could go on all day about how bad you are at your job, or how bad a mother, partner, or friend you are. It’s that voice that tells you you’re a fraud, an imposter. It says, “Just wait until they find out you’re not actually…” competent, capable, worthy. And sometimes, the inner critic can even be downright mean.
It can fill us with self-judgment, self-doubt, and sometimes send us into a shame spiral.
Your Inner Critic is an opportunist. Sometimes it gets louder and more vocal when you have experienced a failure. It kicks you while you’re down. Other times it gets more talkative when you’re doing things that matter to you…when the stakes are high. Listening to and believing the Inner Critic can keep us from moving in our most valued directions and from pursuing our goals. It can sabotage us.
Perhaps your inner critic has been hard on you for so long that it’s hard to imagine any other way. However…
You can get out from under your inner critic so it doesn’t push you around, get in the way, and sap the joy out of your day-to-day.
And…you can change the relationship you have with your inner critic without spending a ton of time and energy fighting with it and trying to change all the negative thoughts to positive ones in hopes that it will finally shut up. (Which often doesn’t work well in the long term, as you might well know.)
If you have a vocal Inner Critic, you’re not alone.
Everyone has an Inner Critic. But some of us have learned ways to handle our Inner Critics more effectively through self-acceptance and mindful self-compassion training. You can too.
This program can help you:
- Understand how your inner critic works, so it doesn’t undermine your actions.
- Learn and practice skills, strategies and tools to work with the inner critic most effectively, so it no longer has power over you.
- Recognize the differences between self-esteem and self-acceptance, and why you would want to develop the latter over the former.
- Untangle from critical thoughts and practice handling difficult emotions with kindness instead of self-judgement.
- Acquire methods to stay motivated and continue working toward your standards without self-criticism and self-doubt getting in the way.
- Learn how to treat yourself as well as you treat others you care about.
- Build self-compassion, which can serve as a life-changing and life-long ability that cultivates emotional resilience, especially when life is hard.
What it is: an effective, efficient and individualized program that incorporates guided learning, skills training, experiential exercises, and coaching. It’s comprised of 4 one-to-one, 45-minute sessions and independent study and practice between sessions. It’s like taking an intensive, juicy class/course with a private teacher/mentor leading you through every step of the way. You can choose to meet with me at my office in Portland, Maine or remotely over webcam or phone.
What It’s Not: one more thing to try and be disappointed by. The practices and skills in this program are supported by scientific research. If you commit to exploring, understanding, and practicing them, and are willing to have an open mind and do things differently than you have before, your experience with your Inner Critic will change.
$75 for each of four 45-minute long sessions. My teleseminar, Calming the Inner Critic: First Steps, is included in the cost of this program. You are welcome to pay the total of $300 at the first session or pay for each session as you go. You can choose the frequency of the sessions. In other words, we can have the sessions once a week, once every other week, or spread them out further to help with budgeting for the cost. I have a limited number of income-based reduced fee scholarship slots (which are $50 per session) for those who would love to do this program, but cannot afford the full fee.
Note: Although I am a therapist and do offer counseling in my practice, this particular program is a coaching program, which is not covered by health insurance.
If you want to learn something new to help you handle your Inner Critic more effectively, and if you’re willing to put effort into practicing new skills and strategies, this program may be for you.
Email me to schedule a complimentary a 15-minute “Is this a fit?” call to talk with me further about this program. I can answer any questions you have and we will see if the program is a good match for you.
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