What is Self-Criticism?

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 – the list is endless.

In 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.

It 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.

This 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.

Understanding your Self-Criticism score

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.

Criticising on autopilot

We tend to ‘criticise on autopilot’. Negative thoughts about ourselves and our behaviours appear on a daily basis and often without awareness. It becomes a habit – an unhelpful one. There are various signs for being over-critical that you can look out for:

Self-blame

You tend to take responsibility when things don’t go as planned, even when obvious outside factors exist.

Example: you planned a party and it starts to rain. You instantly get angry at yourself for hosting a party today.

Negative self-talk

You never boost yourself with positive messages such as ‘I can do this, I am good enough, I can handle this’.

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.

Over-analysing

Mistakes haunt you for a long time after they have been made.

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’t call them at all.

Never being satisfied

You are never happy with what you have accomplished. You could have always done better and you pick up all your flaws.

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.

Self-comparison

You often compare yourself to others and feel like they do better than you.

Example: you always think that your work colleagues do their tasks better than you and are more valuable to the company.

All or nothing

Instead of focusing on a specific behaviour that has caused you to make a mistake, you blame yourself as a whole.

Example: you think ‘I am a failure’ instead of ‘I should have taken the earlier train, the next time I will make sure to be there in time’.

Why working on your Self-Criticism is important

Excessive and/or frequent Self-Criticism can contribute to:

Stress

Studies showed that Self-Criticism leads to higher stress levels and may cause depressed mood and lower life satisfaction.

Personal difficulties

Studies showed that Self-Criticism leads to fewer requests for support from others when facing difficult situations in life.

Poor life outlook

Studies showed that Self-Criticism negatively impacts our hopefulness and progress towards our goals.

Self-Criticism and Personal Standards

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.

Your 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.

In 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.

Explore Personal Standards resources

How can you become less self-critical?

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:

Tools to reduce your Self-Criticism

Negative & Positive Words

Awareness

10 minutes

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.