Struggling with Self-Doubt? Here’s what you can do!

This month’s blog is the sixth and final one in a series about self-criticism, the inner critic and how this impacts on our confidence and wellbeing. This month I offer some tools you could use inside and outside of therapy.

Let’s be real—most of us have that inner voice that never seems to let up. You know the one:

“You’re not doing enough,”

“You’ll fail,”

“What’s wrong with you?”

That voice has a name: the inner critic—and left unchecked, it can seriously affect our mental health, self-esteem, and even our relationships.

As a therapist, I’m always on the lookout for tools that help clients quiet that voice and build a healthier, more compassionate relationship with themselves. Enter: The Inner Critic Workbook: Mindfulness and Compassion Skills to Overcome Negative Self-Talk and Embrace Your Strengths by Shawn Costello Whooley, PsyD and Holly Yates, LCMHC.

This workbook has quickly earned a spot on my recommended reading list—and here’s why.

What Makes This Inner Critic Workbook Stand Out?

While there are several books on taming the inner critic, this one combines mindfulness-based practices with cognitive behavioural techniques and self-compassion strategies in a way that’s clear, gentle, and actionable. You don’t need any prior therapy experience to benefit from it.

As the authors write:

“Your inner critic may be trying to help, but its strategies are outdated and ineffective. You don’t need to get rid of it—you just need to update its role.”

Dr. Whooley and Holly Yates help you reframe the critic not as a villain, but as a scared or overworked part of yourself that needs attention—not banishment.

Each chapter includes guided reflections, real-life examples, and exercises designed to help you move from judgment to understanding. It's gentle, empowering, and refreshingly honest.

I like this book because it draws from some of my favourite approaches. The book’s approach is:

Mindfulness-Based: Grounding practices help you *notice* the critic without believing every word it says.

Self-Compassion Focused: You'll practice kindness—not just toward others, but toward yourself.

Strengths-Based: As the authors say:

“You already have the resources inside you. Our job is to help you uncover and trust them.”

Actionable Tools: Journal prompts, mini-meditations, and CBT-style thought reframes you can use in real life.

Simple Inner Critic Exercises to Try Right Now.

Not ready to dive into the full workbook? Try these small but powerful shifts based on the authors’ approach.

1. Name Your Inner Critic

Try this:

Think of a recent situation where your inner critic took over.

Write down the thoughts that came up.

Now, give your critic a name (e.g., “The Pusher,” “Anxious Annie,” “Judge Judy”).

Then ask yourself: “What is this part afraid would happen if it didn’t speak up?”

As the authors explain:

“Naming the critic externalizes it just enough for you to observe it instead of automatically believing it.”

Why it helps: It creates just enough distance to stay curious instead of critical.

2. Build a “Compassionate Comeback”.

Try this:

For each critical thought, write a kind, realistic alternative.

Critic says: *“You’re lazy.”*

Comeback: *“I’m tired, not lazy. I’m doing the best I can with what I have.”*

Say your comeback out loud or write it in your phone notes as a daily reminder.

“Self-compassion isn’t indulgent—it’s what gives us the strength to keep going.”*

Why it helps: It reprograms your internal voice to be more supportive—and less punishing.

Should You Buy It?

The Inner Critic Workbook by Whooley and Yates is more than a self-help book. It’s a soft but strong companion for anyone who’s tired of being their own worst critic. Whether you're in therapy or exploring healing on your own, this book offers practical, research-based support for building inner trust and resilience.

If your inner voice tends to sound more like a drill sergeant than a cheerleader, this workbook might be just what you need.

Ready to work on your inner critic in therapy?

I specialize in helping clients break free from perfectionism, self-doubt, and burnout by developing a more compassionate, confident inner voice. If that sounds like your path, feel free to contact us here at Rhizome Practice.

You’re not broken—you just haven’t been heard by the part of you that needs the most care.

Schema Therapy can really help that unheard part get its needs met, and free you from the Inner Critic once and for all. This approach is not covered in the workbook,, but along with EMDR (also offered here at Rhizome Practice) can be a powerful and effective add on to compassion based therapy for long lasting change.