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Unhealthy levels of self-criticism can affect a person's confidence, mental health, and overall well-being. Therefore, understanding its roots and adopting carefully thought-through strategies can pave the way to overcoming this tendency.

Because of evolution, humans have developed a propensity for self-criticism as a means of self-improvement and social adaptation. However, in modern times, this inclination can spiral into a cycle of negative thoughts due to societal pressures and unrealistic standards.

Studies in psychology highlight the "negativity bias," our brain's tendency to prioritize negative experiences or feedback over positive ones. This bias amplifies self-criticism, making us dwell on flaws and mistakes more intensely.

Practice gratitude

Gratitude acts as an antidote to self-criticism by shifting focus from shortcomings to acknowledging one's blessings and accomplishments. Scientific research demonstrates that practicing gratitude rewires the brain, fostering a positive outlook and reducing the impact of self-critical thoughts.

Engaging in a daily gratitude journal, noting down three things to be grateful for, fosters a habit of appreciation, gradually diminishing the grip of self-criticism.

Be compassionate toward yourself

Self-compassion involves treating oneself with kindness and understanding, akin to how one would support a friend in times of struggle. Studies highlight that self-compassion diminishes the intensity of self-criticism and promotes psychological resilience.

Mindfulness meditation, a practice that encourages non-judgmental awareness of thoughts and emotions, cultivates self-compassion by fostering acceptance of oneself, imperfections included.

Focus on internal rewards rather than external validation

Shifting the focus from external validation - like praise or material success - to intrinsic motivations promotes a healthier self-image. Research suggests that individuals driven by intrinsic motivations experience higher well-being and are less prone to self-criticism.

Setting achievable personal goals and embracing the process of personal growth rather than fixating on outcomes allows for a more compassionate view of oneself.