When your Inner Critic pops up, ask yourself: "Is there anything about this critique that is true?" If so, own it. Acknowledge that truth and let the sadness or loss come up.
Then respond with something like:
• "Maybe I should be more X, but today I am doing the best I can."
• "Maybe I should do X, but I need more help to do that."
• "Maybe I am a little X, but I am working on this."
• "Yes, I do X sometimes, but not all the time."
With these responses you are engaging the defense. You are letting the Critic get heard but then gently redirecting your focus to a more compassionate viewpoint.
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