By Michelle Rivera-Clonch, PhD

We often hear about the hazards of an Unskilled Inner Critic and, like most things, there’s more to the story. Our Skilled Inner Critic, when called upon, promotes a writing flow that encourages us to be calm, cool, connected and creative. We have access to both Critics—it’s about the intensity and frequency that we rely upon each one to help us complete the writing project.

How to Engage Our Inner Critics:

Step 1: Notice what’s happening with your cognitive/affective/physical bodies. Examples listed above.
Step 2: Identify which Critic is present.
Step 3: Decision point: Stay with the Skilled Inner Critic or choose to unhook from the Unskilled Inner                 Critic.
Step 4: If unhooking, tailor the method to the symptoms. If you’re predominately experiencing cognitive symptoms, first unhook at the cognitive level.  If affective or physical symptoms, start there.

Examples: Unhooking from the Unskilled Inner Critic

Cognitive: Shift all-or-nothing statements such as “I’m never going to finish this project; something always comes up” to more skillful statements such as “I’ll complete it if I ask for help with some time-consuming chores and carve out time to write.”

Affective: When experiencing shame or guilt, have a heart-to-heart with yourself about how you are trying your best under the circumstances. A Skilled Inner Critic offers grace, compassion, and encouragement.

Physical: If you’re physically burnt out, allow your Skilled Inner Critic to give permission to take a power nap or a brief stroll in a soothing environment so you feel refreshed and alert.

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Michelle Rivera-Clonch, PhD is co-founder of the annually sold-out Writing in Depth: An Academic Writing Retreat, hosted at Hope Springs Institute since 2011. Bridging a career between higher ed and private practice, she’s a scholar-practitioner and peace-centered psychologist whose book, A Depth Psychological Study of the Peace Symbol: Jung, Politics and Culture was recently published by Routledge.