A person whispering in their own ear as their Inner Critic

Whispers of Doubt

How Your Inner Critic Feeds Anxiety

Anxiety can sneak in like a quiet storm—barely noticed at first, but suddenly it’s everywhere. Your mind starts racing, your chest tightens, and it feels like you’re stuck in a loop of worry. And often, there’s one voice making it all worse: the inner critic.

You know the one...That voice that tells you you’re not doing enough, not good enough, not strong enough. It’s exhausting. But here’s the thing: that voice isn’t you. And you don’t have to keep listening to it.
Let’s talk about what the inner critic really is, how it shows up in everyday life, and what you can do to quiet it down.

What Is the Inner Critic

The inner critic is that annoying voice in your head that loves to point out your flaws.

It might sound like:
“You’re going to mess this up.”
“Why did you even say that?”
“Everyone’s going to think you’re a failure.”

Sometimes it sounds like someone from your past—a parent, a teacher, an ex. Other times, it’s just a mashup of all the pressure you’ve felt over the years. Either way, it’s not helping.

When you’re already feeling anxious, this voice can make everything feel ten times worse. It fuels your self-doubt, which builds your anxiety, making the inner critic even louder. It’s a vicious cycle, but it’s one you can break.

How Anxiety and the Inner Critic Feed off Each Other

Anxiety and the inner critic are like best friends (toxic ones). When one shows up, the other usually isn’t far behind.

That critical voice can trigger physical symptoms—racing heart, sweaty palms, tight chest; and suddenly you’re spiraling. You start picturing the worst-case scenario, and your inner critic walks in, detailing every possible failure.

Here's How it Tends to Show Up

Negative Self-Talk: You replay the same fears and doubts over and over.
Fear of Judgment: You worry about what people think, and your inner critic keeps reminding you of every perceived flaw.

But once you start noticing how this voice sounds, you can begin to change the script.

5 Ways to Quiet Your Inner Critic

You don’t have to fight this voice with force. You just need to learn how to respond differently. Here are some ways to do that:

1. Call It Out
Start by noticing when your inner critic shows up. Give it a name; something playful or ridiculous. “Judgey Janet” or “Captain Doom” works. Naming it helps you separate you from it.
Pay attention to what it focuses on. Is it always about your work? Your relationships? Your appearance? Knowing its patterns helps you catch it faster.

2. Talk Back
When the critic says, “You’re going to fail,” ask yourself: Is that actually true? What’s the evidence?

Make a list of times you’ve succeeded, even in small ways. Remind yourself of praises, wins, or moments you showed up when it was hard. You’ve got receipts—use them.

3. Be Kind to Yourself
This one’s big. Start talking to yourself like you would to a friend. You wouldn’t tell your best friend they’re worthless, right? So why say it to yourself?
Try writing down things you like about yourself. It might feel odd or uncomfortable at first, but it helps. Celebrate your strengths, your growth, and your effort. You deserve that.

4. Stay Present
Mindfulness isn’t just a buzzword—it’s a way to get out of your head and into the moment. When you’re present, the inner critic loses its grip.
Try breathing exercises, meditation, or just noticing what’s around you. The more you practice, the easier it gets to let go of those harsh thoughts.

5. Get Support
You don’t have to do this alone. Therapy can help you understand where your inner critic came from and teach you how to respond to it in a healthier way.

Approaches like CBT (Cognitive Behavioral Therapy) help you reframe negative thoughts. EMDR can help you heal from past experiences that gave the critic its voice in the first place.

5 Ways to Quiet Your Inner Critic

You're not broken. Your Experience is Human

Learning to quiet your inner critic isn’t about becoming perfect. It’s about being kinder to yourself, one moment at a time.

That voice might still pop up now and then, but you get to choose how you respond. With practice, you can build a relationship with yourself that’s rooted in compassion, not criticism.

You’re not alone in this. So many people struggle with anxiety and self-doubt. But you can learn to turn down the volume on that inner critic—and turn up the volume on your own strength.

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