Self-criticism refers to critically analyzing, evaluating, and judging one's thoughts, actions, or behaviors. It involves focusing on perceived flaws, mistakes, or shortcomings. This internal evaluation can sometimes be constructive for personal growth and improvement, but it can also lead to feelings of inadequacy and self-doubt if done excessively or harshly (Fusaro, 2023).
Self-criticism can be created by various factors, such as:
Negative experiences: Past failures, rejections, or being treated poorly by others can lead to self-criticism.
High standards: Setting unrealistic expectations for oneself can result in self-criticism when those standards are unmet.
Comparisons: Constantly comparing oneself to others can trigger feelings of inadequacy and self-criticism.
Perfectionism: Striving for perfection can fuel self-criticism when perfection is not achieved.
Fearing failure, rejection, and criticism from others: Feeling "not good enough" for social engagement can lead to internalized self-criticism and more disconnect from others.
Here are some strategies to assist with self-criticism:
Embrace self-compassion: Consider gently asking yourself what you can learn from the discomfort when you have harsh thoughts towards yourself instead of getting down on yourself, giving up, or compulsively striving.
Notice negative thoughts: Observe self-critical thoughts and practice acceptance and defusion skills without getting caught up in trying to change them.
Highlight your values: Take note of your accomplishments and positive attributes and determine whether a way of behaving aligns with your values.
Establish realistic goals. Avoid setting excessively high expectations and celebrate even small progress. Understand that mistakes are part of learning new things and even happen when you are a pro.
Enlist support: Discuss your self-critical thoughts with a close friend, family member, or therapist to gain insights and support.
Managing Doubt and Fear for High-Achievers and Perfectionists – Jorge Fusaro. https://jorgefusaro.com/managing-doubt-and-fear-for-high-achievers-and-perfectionists/