Transforming the Inner Critic with Internal Family Systems | IFS Therapy

The Burden of the Inner Critic

Most people have an inner critic — the voice that says, “You’re not good enough” or “You’ll never succeed.” While painful, this voice is usually a protective part trying to prevent rejection, failure, or harm.

IFS and Compassion for the Critic

Instead of silencing or battling the critic, IFS invites curiosity. Clients learn to ask: What is this part afraid would happen if it didn’t criticize me? Often, the critic’s intentions are protective, even if its methods are harsh.

Transforming the Relationship

Through IFS, clients can help the inner critic release extreme roles and adopt healthier ways of supporting the system. With time, the critic becomes less punishing and more encouraging, fostering growth rather than fear.

Embracing Self-Compassion

By relating to the critic from Self-energy — calm, compassion, and curiosity — clients cultivate self-compassion and build a more supportive inner dialogue.

Call to Action
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Peer-Reviewed References

• Gilbert, P., & Irons, C. (2005). Focused therapies and compassionate mind training for shame and self-attacking. Compassion: Conceptualisations, research and use in psychotherapy. Routledge.

• Schwartz, R. C. (1995). Internal Family Systems Therapy. Guilford Press.

• Neff, K. D. (2003). Self-compassion: An alternative conceptualization of a healthy attitude toward oneself. Self and Identity, 2(2), 85–101.