{"id":288,"date":"2021-12-16T21:11:27","date_gmt":"2021-12-16T21:11:27","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=288"},"modified":"2025-03-21T14:15:59","modified_gmt":"2025-03-21T14:15:59","slug":"self-criticism","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/self-criticism\/","title":{"rendered":"Self-Criticism"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-288","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Risk resources","wellness_heading":"Self-Criticism","wellness_content":"\u201cWe are harder on ourselves than we are on anyone else.\u201d\r\n\u2015 Anne Burton","wellness_video_quote":"","wellness_video_or_image":"video","wellness_youtube_or_vimeo":"vimeo","wellness_vimeo_id":"540345698","image":null,"flexible_content":[{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"third","text_side":"left","image_or_video":"image","youtube_or_vimeo":"","image":1569,"youtube_id":"","vimeo_id":"","heading":"What is Self-Criticism?","text":"Self-Criticism refers to how we evaluate ourselves. Being self-critical means to point out our perceived flaws or shortcomings and is something that all of us do from time to time. We criticise our capabilities, our achievements, mindsets, fashion sense, hobbies and so on \u2013 the list is endless.\r\n\r\nIn moderation, Self-Criticism can have a positive effect on our personal growth; it helps us to learn from our mistakes and overcome bad habits or weaknesses. However, frequent negative thoughts about ourselves can lead to thoughts of failure, self-defeat and giving up.\r\n\r\nIt can be hard to distinguish when our Self-Criticism is doing more harm than good. Once it becomes something we do without necessarily realising that we are doing it, it may be difficult to stop.\r\n\r\nThis module will guide you through three steps that can help you reduce your self-critical thoughts and adopt a more positive attitude towards yourself. It provides practical tools that will help you to complete each step and achieve your desired outcome.","buttons":null},{"acf_fc_layout":"multi_coloured_tabs","optimal":{"heading":"Understanding your Self-Criticism score","text":"An optimal score suggests that you do not engage in harsh or excessive self-critical thinking and that you likely experience no significant distress. You are able to accept mistakes and learn from them. You may want to explore this module in order to maintain good functioning."},"satisfactory":{"heading":"Understanding your Self-Criticism score","text":"A satisfactory score suggests that you sometimes engage in harsh or excessive self-critical thinking, perhaps experiencing some mild distress. For the most part you are able to overcome this and are able to accept mistakes and learn from them. You may want to explore this module to work on those aspects where you are struggling."},"some_concern":{"heading":"Understanding your Self-Criticism score","text":"A some concern score suggests that you frequently engage in harsh or excessive self-critical thinking which results in periods of significant distress. You may be overly focused on mistakes and struggle to accept them. We recommend exploring this module to work on those aspects where you are struggling."},"high_concern":{"heading":"Understanding your Self-Criticism score","text":"A high concern score suggests that you constantly engage in harsh and excessive self-critical thinking which results in frequent and significant distress. You are always focused on mistakes and are unable to accept them. We recommend exploring this module to work on those aspects where you are struggling and to seek help from your GP\/listed helplines if needed."}},{"acf_fc_layout":"grid","heading":"Criticising on autopilot","subheading":"We tend to \u2018criticise on autopilot\u2019. Negative thoughts about ourselves and our behaviours appear on a daily basis and often without awareness. It becomes a habit \u2013 an unhelpful one. There are various signs for being over-critical that you can look out for:","background_colour":"","download":"","columns":"4","carousel":true,"grid_items":[{"image":"","heading":"Self-blame","text":"You tend to take responsibility when things don\u2019t go as planned, even when obvious outside factors exist.\r\n\r\n<i>Example: you planned a party and it starts to rain. You instantly get angry at yourself for hosting a party today.<\/i>","link":"","button_style":"black"},{"image":"","heading":"Negative self-talk","text":"You never boost yourself with positive messages such as \u2018I can do this, I am good enough, I can handle this\u2019.\r\n\r\n<em>Example: you have to give a presentation. Instead of motivating yourself, you tell yourself that you are likely to fail and that you will embarrass yourself.<\/em>","link":"","button_style":"black"},{"image":"","heading":"Over-analysing","text":"Mistakes haunt you for a long time after they have been made.\r\n\r\n<em>Example: you forgot to call your friend for their birthday. Instead of focusing on how to make up for it, you waste enormous energy thinking about your wrongdoing and don\u2019t call them at all.<\/em>","link":"","button_style":"black"},{"image":"","heading":"Never being satisfied ","text":"You are never happy with what you have accomplished. You could have always done better and you pick up all your flaws.\r\n\r\n<em>Example: you ran a marathon and improved your time significantly. Instead of being proud you think about how you should have done better and what a failure you are.<\/em>","link":"","button_style":"black"},{"image":"","heading":"Self-comparison","text":"You often compare yourself to others and feel like they do better than you.\r\n\r\n<em>Example: you always think that your work colleagues do their tasks better than you and are more valuable to the company.<\/em>","link":"","button_style":"black"},{"image":"","heading":"All or nothing ","text":"Instead of focusing on a specific behaviour that has caused you to make a mistake, you blame yourself as a whole.\r\n\r\n<i>Example: you think \u2018I am a failure\u2019 instead of \u2018I should have taken the earlier train, the next time I will make sure to be there in time\u2019.<\/i>","link":"","button_style":"black"}]},{"acf_fc_layout":"grid","heading":"Why working on your Self-Criticism is important","subheading":"Excessive and\/or frequent Self-Criticism can contribute to:","background_colour":"","download":"","columns":"3","carousel":false,"grid_items":[{"image":1571,"heading":"Stress","text":"Studies showed that Self-Criticism leads to higher stress levels and may cause depressed mood and lower life satisfaction.","link":"","button_style":"black"},{"image":1576,"heading":"Personal difficulties","text":"Studies showed that Self-Criticism leads to fewer requests for support from others when facing difficult situations in life.","link":"","button_style":"black"},{"image":1574,"heading":"Poor life outlook","text":"Studies showed that Self-Criticism negatively impacts our hopefulness and progress towards our goals.","link":"","button_style":"black"}]},{"acf_fc_layout":"text_and_media","background_colour":"","container_width":"standard","columns":"half","text_side":"left","image_or_video":"image","youtube_or_vimeo":"","image":1554,"youtube_id":"","vimeo_id":"","heading":"Self-Criticism and Personal Standards","text":"Your MyMynd assessment results will also have given you information about your Personal Standards. These are the expectations you have for yourself and your life.\r\n\r\nYour level of Self-Criticism largely influences your Personal Standards and vice versa. Being overly critical of yourself can make you feel that you are unable to live up to your standards, resulting in perceived failure and self-punishment.\r\n\r\nIn order to ensure good mental health, motivation and productivity, it is important to find the right balance between your levels of self-criticism and how high you set your personal standards. Please consider exploring tools for improving both areas. ","buttons":[{"button":{"title":"Explore Personal Standards resources","url":"http:\/\/wellness.mymynd.co.uk\/personal-standards\/","target":"_blank"},"button_style":"purple"}]},{"acf_fc_layout":"accordion","heading":"How can you become less self-critical?","text":"It is important to remember that your self-critical thoughts are not fixed. You have the ability to change how you evaluate and treat yourself. You can do this in three steps: ","sections":[{"heading":"Step 1: Awareness - becoming aware of your self-critical thoughts.","content":"As a first step it is important to <strong>become aware of the self-critical thoughts you have.<\/strong>\r\n\r\nImagine there is a parrot on your shoulder that constantly squawks disapproval in your ears. It is easier to identify words and phrases that harm us if they are spoken by someone else. If they are internal however, we tend to be less aware and accept them easily.\r\n\r\nhttps:\/\/vimeo.com\/272923667\r\n\r\n&nbsp;"},{"heading":"Step 2: Questioning - questioning your self-critical thoughts and changing your perspective. ","content":"After becoming aware of your self-critical thoughts it\u2019s important to <strong>question and change them<\/strong> into\u00a0<strong>something positive. <\/strong>This is an important step and all it takes is some practice. Over time it will become easier for you to identify these negative thoughts, become aware that they are not true and reframe them more positively.\r\n\r\nhttps:\/\/youtu.be\/_XLY_XXBQWE"},{"heading":"Step 3: Self-Compassion - treating yourself with love, acceptance and appreciation.","content":"It is not enough to simply become aware of your negative self-talk and question it. The ultimate step is to turn that <strong>self-criticism into self-love and self-acceptance.<\/strong>\r\n\r\nSelf-compassion\u00a0is not about being the best possible version of yourself but about embracing the person that you are.\u00a0For many people it is easy to extend compassion to others, but much harder to show that same compassion to themselves.\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=-kfUE41-JFw"}]},{"acf_fc_layout":"anchor","text":"tools"},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools to reduce your Self-Criticism","intro":"","tabs":[{"title":"Negative & Positive Words","overview":"This tool allows you to realise how the words you use to describe yourself can impact your feelings and wellbeing. It can also help you identify how often you treat yourself with Self-Criticism rather than compassion.","purpose":"Awareness","time":"10 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":889,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Thinking Traps","overview":"During periods of distress it is normal to experience patterns of negative thinking. For example, believing that you are \u201cnever good enough\u201d or that you \u201cwill fail anyway\u201d.\r\n\r\nThese are called Thinking Traps or Negative Automatic Thoughts \u2013 patterns of thought that prevent you from seeing things as they really are. When they persist, negative thoughts like these can contribute to your distress and make it harder to cope.\r\n\r\nThis tool explains some of the most common Thinking Traps and encourages you to reflect on the occasions where you might have engaged in such distorted thinking. Understanding what a Thinking Trap looks like will help you get better at identifying, acknowledging and overcoming it. \r\n\r\nOnce you have completed this tool, you can proceed to the \u2018Weighing The Evidence\u2019 tool for help identifying ways to replace your negative thoughts. ","purpose":"Awareness","time":"15 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":867,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=PnxWRwQYdIQ&feature=emb_title","title":"Thinking Traps","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]},{"title":"Think Of A Friend","overview":"This tool works best without knowing its exact purpose. So, before reading any further, take some time to fill in the PDF in the materials section and really think about whatever you write down. You can then read the further explanations. ","purpose":"Questioning","time":"15 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":901,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=wFUxiIjp-Nk&feature=emb_title","title":"How to be a friend to yourself","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]},{"title":"Weighing The Evidence","overview":"Sometimes you will be aware of your self-critical thoughts but may be unsure of how to change them into something positive. The next time you notice negative thoughts about yourself occurring, try checking whether you have any real evidence to support these thoughts. \r\n\r\nUse the PDF in the materials section to help you.","purpose":"Questioning","time":"20 minutes","resource_type":"none","instructions":"When you focus excessively on negative thoughts they can become extreme, causing you to:\r\n<ol>\r\n \t<li aria-level=\"1\"><strong>Blow things out of proportion<\/strong>\u00a0\u2013 e.g. because I made a mistake, I will lose my job.<\/li>\r\n \t<li aria-level=\"1\"><strong>Jump to conclusions<\/strong>\u00a0\u2013 e.g. because this happened, this next thing is going to happen.<\/li>\r\n \t<li aria-level=\"1\"><strong>Overgeneralise<\/strong>\u00a0\u2013 e.g. because this happened once, this will always happen.<\/li>\r\n \t<li aria-level=\"1\"><strong>Mind read<\/strong>\u00a0\u2013 e.g. my boss doesn\u2019t like me, I just know it.<\/li>\r\n \t<li aria-level=\"1\"><strong>Label<\/strong>\u00a0\u2013 e.g. I am useless.<\/li>\r\n<\/ol>\r\n&nbsp;\r\n\r\nExtreme thoughts can also lead to extreme statements such as:\r\n<ul>\r\n \t<li>\u201cI will\u00a0never\u00a0get promoted\u201d<\/li>\r\n \t<li>\u201cNo\u00a0one likes me\u201d<\/li>\r\n \t<li>\u201cEvery\u00a0time I try, I fail\u201d.<\/li>\r\n<\/ul>\r\n&nbsp;\r\n\r\nNext time you catch yourself thinking in this way, write the thought down. Then, using the PDF in the materials section\u00a0write down all of the evidence that\u00a0<strong>supports<\/strong> the thought. Next, write down all of the evidence that <strong>contradicts<\/strong>\u00a0the thought. From here, you should be able to reframe the thought in a more balanced way.","materials":[{"type":"download","file":807,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Positive Affirmations","overview":"Affirmations are positive statements that help you to challenge and overcome self-sabotaging and negative thoughts. When you repeat them often, you encourage your brain to adopt a more positive outlook on your life and your capabilities. \r\n\r\nOver time, the positive changes to your thoughts will also be reflected in your behaviour.","purpose":"Self-compassion","time":"10 minutes a day","resource_type":"none","instructions":"","materials":[{"type":"download","file":781,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/thinkup.me\/","link":"","video":"","title":"ThinkUp","text":"Receive daily affirmations and personalise your experience by adding music, imagery and your own voice recordings.","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/www.uniquedailyaffirmations.com\/","link":"","video":"","title":"Unique Daily Affirmations","text":"Receive a new uplifting affirmation every day and let your mind think about it throughout the day.","thumbnail":null,"youtube_or_vimeo":""},{"type":"app","file":null,"app":"https:\/\/selfpause.com\/","link":"","video":"","title":"Selfpause","text":"Write and record your own affirmations and access professionally recorded affirmations, meditation music and nature sounds. ","thumbnail":null,"youtube_or_vimeo":""},{"type":"video","file":null,"app":"","link":"","video":"https:\/\/www.youtube.com\/watch?v=-dhYGqghdHA&feature=emb_title","title":"Affirmations for success - how affirmations work","text":"","thumbnail":1080,"youtube_or_vimeo":"youtube"}]}]},{"acf_fc_layout":"full_width_image","image":176,"heading":"More resources","heading_level":"h1","subheading":"Try another area within MyMynd that is closely related to Self-Criticism.","subheading_level":"p","buttons":[{"button":{"title":"Explore Gratitude resources","url":"http:\/\/wellness.mymynd.co.uk\/practicing-gratitude\/","target":""}}],"curve_colour":"grey","character":""}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/288","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=288"}],"version-history":[{"count":43,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/288\/revisions"}],"predecessor-version":[{"id":2019,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/288\/revisions\/2019"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=288"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}