Have you ever noticed a voice in your head that’s quick to judge, criticize, or question you? Most of us have an “inner critic,” and while it can feel harsh or overwhelming, this part of us is actually trying to help—just in a way that doesn’t always feel good.

At Hannah Sherman Therapy, we often use Internal Family Systems (IFS), an approach that helps us see ourselves as made up of many “parts”—each with its own story, purpose, and intention. With IFS, even your inner critic is seen with curiosity and compassion.

Instead of pushing that voice away or believing every word it says, we slow down and get to know it. Often, we find that this part is working hard to keep you safe, protect you from shame, or help you meet high standards. When we approach it with more curiosity and understanding, it can begin to soften, making room for more self-compassion and acceptance.

Here are a few ways you might try approaching your inner critic:

Pause and Notice: Next time your inner critic shows up, notice what it is communicating and how it shows up in the body.
Get Curious: Ask yourself, “What is this part trying to do for me?” Even if its methods feel unkind, its intentions are often protective.
Offer Compassion: Remind yourself that all parts of you are welcome, even if making space for them feels hard.

When you shift your relationship with your inner critic, you’re not silencing it; you’re transforming it into an ally. Therapy can help you make that shift, offering a safe space to explore these parts of yourself and cultivate more self-awareness, compassion and confidence.