Signs of an Inner Critic
In Internal Family Systems (IFS), an Inner Critic is not an exile; it is a type of protector part that carries burdens, such as perfectionism or self-hatred, and tries to help the system by trying to prevent failure or rejection. Underneath the critical protector lies a vulnerable exiled part, carrying the original pain or trauma that the critic is trying to protect the system from experiencing. The Inner Critic as a Protector, and its role is to protect the system by putting the individual down before others can. Its burden it carries is that shame, harshness, or the prevention of failure will keep the system safe. Which are moulded by experiences that the part often absorbs messages from the past difficult life experiences, such as a critical parent, or cultural messages, to learn its protective strategies. The IFS model suggests that wounded parts are behind all open "protector" parts, including the inner critic, which is a more valuable part, or exile, that holds the pain and overwhelming emotions. These exiled parts were wounded in the past, and have been “banished” or “locked up” by protectors because their feelings were too intense for the system to handle, leaving the part frozen in time.
Signs you have an inner critic include harsh internal dialogue, a persistent voice of judgment in your head, and feelings of shame, black-and-white thinking, inadequacy, or a fear of failure stemming from that voice. You might experience perfectionism, self-demand, or negative comparisons, as the inner critic is a "Manager" part that tries to protect you from vulnerability by keeping you in line, even if it does so in a damaging way.
My objective is to help the protector relax, gain trust, and step back, so the “Self” can approach the exile, help it unburden its pain, and ultimately heal. This would be demonstrated in the first session by paying attention to the negative thoughts. When you notice harsh, judgmental thoughts, acknowledge them as messages from part of you. Then ask questions (from a distance) by trying to observe the criticism without being consumed by it. Asking questions like, "What is the critic trying to protect you from?" or “When did it learn to do this role?”. All of this would be through the use of imagination inside your inner world. This helps you separate the emotional pain and focus on the issue at hand.