How to Silence Your Inner Critic

In this episode, Dr. Elizabeth McIngvale and Cali Werner dive into the concept of the "inner critic" and how it fuels anxiety through cognitive distortions. They explore how negative stories we tell ourselves can shape our reality, discussing practical strategies to identify, challenge, and reframe these unhelpful thoughts using Cognitive Behavioral Therapy (CBT). They share personal anecdotes, clinical insights, and relatable examples that highlight how to break the cycle of self-criticism and embrace self-compassion.

Key Points:

[0:00] - Welcome and Introduction

  Elizabeth and Cali introduce today’s topic: how negative stories and the inner critic influence anxiety. They explain cognitive distortions and how we believe these made-up stories.

[1:18] - Anxious Moments

  Both hosts share recent personal experiences where their inner critic got the best of them, leading to overthinking and stress.

[4:07] - Mind Reading and Fortune Telling

  A discussion on cognitive distortions like “mind reading” and “fortune telling,” where we assume negative things will happen without evidence.

[5:38] - Cognitive Behavioral Therapy (CBT)

  How CBT can help change the negative beliefs we hold about ourselves. They outline the three steps to deal with the inner critic: Name it, Reframe it, and Live it Out.

[12:17] - Reframing Negative Thoughts

  The hosts walk through real-life examples of how reframing can stop the cycle of negative self-talk, providing a helpful strategy for combating automatic negative thoughts.

[19:06] - Real-life Work and Relationship Examples

 How the inner critic impacts relationships and work scenarios. The importance of communication and challenging assumptions about others' intentions.

[28:05] - Thought Challenge Worksheet

  An introduction to a powerful CBT tool, the Thought Challenge Worksheet, which helps reframe negative beliefs through evidence-based thinking.

Quotable Moments:

[5:06] “The more you replay something, the more damage it leaves.” - Dr. Elizabeth McIngvale

[9:55] "Our behaviors empower thoughts—if we change our behaviors, we change how we feel." - Cali Werner

[28:17] "You may not be able to control the first thought, but you can control whether it becomes powerful." - Dr. Elizabeth McIngvale

Links Mentioned:

• Kristin Neff’s website on self-compassion: https://self-compassion.org=
• Cognitive Behavioral Therapy (CBT) Thought Challenge Worksheet: 
• Anxiety Society Podcast: http://anxietysocietypodcast.com
• Instagram: @AnxietySocietyPod

The stories we tell ourselves can shape our mental health, but through techniques like CBT, we can shift negative self-talk into more constructive thoughts. If you found these tips helpful, try incorporating them into your daily routine and practice living by your new, reframed thoughts. Don’t forget to visit the Anxiety Society website for more resources, and follow us on Instagram for more updates!