This Simple Mindfulness Trick May Soften Self-Criticism

Your Own Worst Critic: That little voice inside your head that replays every awkward interaction and keeps score of your mistakes can be exhausting. Eventually, those harsh judgments can start to feel like who you really are. However, there’s hope for those of us who are harsh self-critics. A new study tracking the mindfulness of 194 university students for six to eight months suggests a simple mindfulness trick might loosen the grip of what researchers call self-stigma (internalizing negative thoughts about yourself).

How To Do It: Next time you start criticizing yourself, stop and instead turn your attention to your breath. There’s no need to change how you’re breathing; the point is just to notice it. Then try naming the harsh thought, so “I messed up” becomes “I’m having the thought that I messed up.” Once you see it as just a thought — not a fact — it’s a lot easier to question whether it’s even true.

The Benefits: Students who scored higher on mindfulness had less self-stigma and fewer depressive symptoms months later. They also reported greater well-being, and lower self-stigma helped explain why. Small habits, like paying attention to your breath and naming your thoughts, may help quiet your inner critic.