Be Less Self-Critical with Mindful Art

Last Updated on February 17, 2023 by Tracey McGrath

The way we think about ourselves affects our moods, behaviors, and relationships. Self-critical thoughts are negative thoughts that can cause us to feel bad about ourselves.  Even though they are often not based in reality self-critical thoughts can feel very true.  

Start by noticing what’s happening inside your head.

If you notice yourself being critical of yourself, try to pause and ask yourself why you’re doing that.  Are you having trouble completing all of the things on your to-do list?  Or maybe you’re angry because you didn’t do something “right”.  Whatever the reason, try to simply notice what is going on in your mind first.  Then you can start to change your behavior.  

How to Start to Notice Your Self-critical thoughts

Sometimes it can be difficult to separate from your self-critical thoughts.  Self-critical thoughts can feel very true.  But your thoughts are just that – thoughts.  They come and go.  You have thousands of thoughts per day.¹  And most of them are not that important.  Just take a moment now to notice what you’re thinking about.  

And your thoughts are not necessarily who you are. But your thoughts do lead to your feelings.  Then feelings lead us to take action or not take action.  Then we see the results of those actions.²      

The first step in becoming less self-critical is to separate from your thoughts.  Meditation is an excellent way to start to notice your thoughts.  Meditation practice cultivates a non-judgmental awareness.  A space where you can simply notice your thoughts and let them go.  Check out my article, Benefits of Meditation, for more information! 

Another great way is with mindful art practices.  Check out my article What is Mindful Art? for more information! These exercises allow you to notice your thoughts while you create.  You can jot down any self-critical thoughts in a notebook while you’re working.  Simply notice the self-critical thoughts as they arise and let them go.  

A Mindful Art Exercise to Practice Noticing Self-critical Thoughts

One of the best ways to stir up your self-critical thoughts is with blind contour drawings.  I find that my brain thinks all kinds of things when I do this exercise.  It allows me the opportunity to detach from these thoughts.    

Supplies:

• Sharpie-type marker
• drawing or watercolor paper
• watercolor paints (optional)
• Journal or paper to write thoughts on

First, you choose a photo or picture to draw.  As you draw you will only be looking at the photo or picture you’re drawing – not at your paper.  Also, you do not pick up your marker as you draw.  Set a timer for 2 to 3 minutes.  Then draw.

As you draw, notice any thoughts that come to your mind.  And as soon as the timer goes off.  Look at your drawing.  What thoughts come up?  Write them down as quickly as possible.  

While you’re drawing you may hear things like: “I’m doing this all wrong.”  “This is going to look weird.”  “I want to look down so bad.”  “This is stupid.  Why am I doing this?”

When you immediately look at your drawing you may hear things like: “This is so ugly.”  “I’m a terrible drawer.”  “Wow.”  “That was hard.”  “It looks nothing like the picture.”

How do these thoughts make you feel?  What can you learn from these thoughts? Mindful art exercises allow you to notice these thoughts in a safe environment.  

How to Befriend Your Inner Critic

You are not these thoughts.  Your inner critic can sound harsh, even mean, and obviously critical.  Even though it makes you want to crawl into a fetal position your inner critic is actually looking out for you.  She is actually a protective voice inside your head.  Self-critical thoughts are trying to protect you.  

It knows by scaring you enough you won’t have to deal with the shame or embarrassment of “failing”.  Unfortunately, when you don’t do the things you really want to do you may end up feeling regretful.   

And when you start to think about your inner critic as a scared child.  You can cultivate compassion for her.  Remember that your inner critic is just a part of you but it is not the whole of you.  

Let go of judgmental thoughts about yourself.

It’s easy to judge ourselves harshly when we feel bad about ourselves. This type of thinking can lead us to believe that we’re not good enough and that we should just give up. Instead, try to think more positively about yourself. Remind yourself that you’re human and that everyone makes mistakes. Try to focus on the positive aspects of who you are instead of dwelling on the negative ones.

Focus on the positive aspects of your life

Remind yourself often that you’re doing an amazing job.   Trying something new, learning a new skill, and reading an interesting article or book are things to be proud of.  Another great exercise is to make a gratitude list of your life experiences – “good” and “bad”.  

Remind your inner critic that you’ve learned valuable lessons through uncomfortable experiences.  You can encourage yourself by remembering how much you’ve accomplished and how far you’ve come.  Think about what you’ve accomplished so far, and how proud you are of yourself.

Be gentle with yourself.

Becoming less self-critical is not an easy task.  It takes time and a lot of practice.  It may feel challenging to feel compassion for this voice.  You may have tried pushing away your inner critic for years.  Be gentle with yourself as you work toward being less self-critical.  It is a lifelong process.

If you want even more help becoming less self-critical with mindful art and meditation check out my course, Becoming Blissful with Mindful Art!   

An exercise to release the fear of your inner critic

A worst-case scenario exercise can sometimes help with releasing self-critical thoughts.  Our inner critic is scared of everything.  Of you failing, of you succeeding, of you falling on your face, of the relationship ending, of the relationship working out. 

And it will change based on whatever happens.  It’s your job to remind yourself that these are only thoughts – they do not define you.  By practicing mindfulness and meditation your mind begins to simply notice these thoughts.  

One helpful exercise is to make a list of worst-case scenarios.  What if the business fails?  What’s the worst possible outcome?  What if you get divorced?  What if you get married?  What if you try to learn the piano?  What if you go for a run?  

Write it down.  Write it down until you’re bank account is zero and your living on the streets and your family has left you. Or whatever your worst-case scenario may be.  Now see if your scenario has actual evidence to back it up. 

If you have a savings account and supportive loved ones, then it’s pretty unlikely that you would end up in that situation.  If you’re not sure if it’s possible or not, then now is the time to create some systems to prevent those possible outcomes.  Create a savings account.  Plan accordingly if you want to make a big change. Talk to others who have done the same thing you want to do like a coach.  Make a plan and start small.  

Our inner self-critic is honestly a resource that we can rely on to keep us safe.  We may not need to heed her warnings.  But by practicing noticing the voice and responding to her in a compassionate way we can begin to release the grip our self-critical thoughts have over us.     

Let’s Connect!

Book a mindful art coaching session with me here to get help befriending your inner critic. Or check out my course, Becoming Blissful with Mindful Art, for exercises to create healthy habits like meditation and a mindful art practice.

References:

1. https://www.newsweek.com/humans-6000-thoughts-every-day-1517963
2. https://www.forbes.com/sites/amymorin/2016/06/15/this-is-how-your-thoughts-become-your-reality/?sh=296f351b528a