It is important to first understand what self-criticism means to the person. Being self-critical and self-deprecating are two different things, and it’s crucial to distinguish between the two. Putting oneself down is a common form of self-deprecation. It can be done as a joke or out of insecurity and fear. Self-loathing saps one’s self-esteem. It’s not a tool to be taken lightly since your own self-talk has a significant impact on both how others see you and how you see yourself. The ability to distinguish between the two is essential if you want to lead a fruitful life in which your accomplishments build on each other and your setbacks are minimized. Unlike self-deprecation, which might point out flaws in your life philosophy, self-criticism focuses on identifying those problems and taking steps to remedy them.
Step 1: Take the first perceptual position and think about the last 12 months on your timeline. #
On paper, write for each month, in short, the titles of major events that have happened in your life.
Step 2: Break state. #
Step 3: Step into the 4th perceptual position and ask: “What is the one word that can describe this entire year? #
" -Whatever word popped first into your mind, write it down.
Step 4: Step into the first perceptual position again, and read aloud the following statements. #
Mark any of these phrases with an asterisk if they “feel right,” sound true, or bring back fond memories. Everything that goes wrong in my life is my fault. When bad things happen, I take responsibility for them. I am far too quick to assign sole responsibility while ignoring legitimate external factors. I have a negative view of myself as a whole, rather than just focusing on the unfortunate mistakes I might have made. “I am a failure” or “I’m a loser” are phrases I often say to myself. What I don’t think about is what led to a problem or what I can do better moving forward. As a result, I’m filled with self-doubt and unable to believe in myself. I’m apprehensive about taking risks because I’m afraid of failure. In order to keep myself from failing, I tell myself that it will happen again and again. As a result, I’ve come to the conclusion that doing nothing is the safest option possible. As a rule, I try to keep my thoughts to myself. What if I make a dumb mistake? Somehow, I don’t think I’m interesting or knowledgeable enough to engage in a discussion with certain people. I frequently fall short when comparing myself to others. I find that my self-criticism is accentuated when I am lacking in knowledge or skill. I have a habit of treating others as superior to me. I’m definitely never pleased with my achievements. Regardless of what I do, I can’t help but notice flaws. Oftentimes, I have the tendency to think that if I can’t do something perfectly, then I shouldn’t bother trying. Even when the results are positive, I am tempted to dwell on the inevitable flaws. I have unbelievably high expectations of myself and others. Happiness is only possible if I’m really smart, pretty, or rich. I think in terms of “what if” quite a lot. I live in fear of the worst-case scenario and obsess over it. I can’t let go of my physical flaws. I’m a complete idiot who never asks for help. I do not speak up for myself. Self-harming thoughts are often running through my mind. My primary caretaker or parent was always critical of me. I’m a stickler for analyzing my failures. Do I spend a lot of time and effort trying to figure out what went wrong and how I’m to blame? I punish myself for making mistakes instead of learning from them. I’m not the kind of person who is quick to forget or forgive. I never compliment myself. I don’t deserve compliments. I’m prone to defensiveness when I’m on the receiving end of criticism. Positive comments are something I have a hard time accepting. My worldview is based on the binary opposition between good and evil. Since I was a child, I’ve consistently underachieved in my efforts.