Worksheet
Turning Down the Inner Critic: Reducing Self-Criticism and Increasing Emotional Support
This worksheet helps you recognize your inner critic—the voice that judges, pressures, or diminishes you—and teaches you how to turn its volume down. By naming what the critic says, visualizing a volume dial, and rewriting the message into something encouraging, you learn to replace harsh self-talk with a supportive inner voice. Over time, this shift builds emotional resilience, confidence, and a healthier internal dialogue.
How to Use This Worksheet
Begin by writing down one common phrase your inner critic tells you. Visualize a volume dial from 0–10 and mark where the critic’s voice currently sits. Then intentionally move the dial down by a few notches. Notice what shifts in your body. Next, rewrite the criticism into a more supportive, balanced message. Say the new phrase aloud three times and choose one encouraging statement to practice this week. You may also sketch your critic as a cartoon to help create separation from its voice.
Who It’s For
This worksheet is ideal for anyone who struggles with negative self-talk, perfectionism, self-doubt, or constant internal pressure. It supports individuals wanting to strengthen emotional resilience, reduce inner criticism, and build a kinder inner voice.
Expected Outcomes
• Greater awareness of how your inner critic speaks
• Reduced emotional impact of self-critical thoughts
• A more compassionate and encouraging inner dialogue
• Stronger confidence and emotional stability
• Increased ability to self-regulate during stressful moments
Related Topics
References
Beck, J. S. (2011). Cognitive Behavior Therapy: Basics and Beyond (2nd ed.). Guilford Press.
Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
Gilbert, P. (2009). The Compassionate Mind. New Harbinger.
Hölzel, B. K., et al. (2011). “How Does Mindfulness Meditation Work? Proposing Mechanisms of Action From a Conceptual and Neural Perspective.” Perspectives on Psychological Science, 6(6), 537–559.
Kumar, Vasavi (2023). Say It Out Loud: Using the Power of Your Voice to Listen to Your Deepest Thoughts and Courageously Pursue Your Dreams. New World Library.
Frequently Asked Questions About Turning Down the Inner Critic: Reducing Self-Criticism and Increasing Emotional Support Resources
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