Understanding the Inner Critic through Parts Work

We all have an Inner Critic.
That internal voice that says:

“You should’ve known better.”
“Why did you say that?”
“You’re not doing enough.”

Most of us try to silence this voice—or avoid it entirely. But what if, instead of shutting it down, we got curious? What if we saw it not as the enemy, but as a part of us, trying (however clumsily) to help?

That’s where Parts Work comes in.

What Is Parts Work?

Parts Work is a therapeutic approach grounded in the idea that the mind is naturally multiple. It’s not a flaw. It’s how we’re wired. You might be familiar with Internal Family Systems (IFS), a leading model in this space.

Rather than seeing the psyche as one unified self, Parts Work recognizes that we have many inner parts—each with their own feelings, beliefs, and roles. When these parts are in conflict, we feel stuck, overwhelmed, or self-critical.

Who Is the Inner Critic?

In Parts Work, the Inner Critic is a protector part. It’s often trying to protect you from something worse—failure, rejection, embarrassment, shame.

Yes, its methods are harsh.
Yes, it can be relentless.
But beneath that is often fear. It learned to do this job early—maybe even in childhood—when being accepted, performing well, or staying small felt like a matter of survival.

The Inner Critic doesn’t hate you.
It’s scared for you.

Getting Curious Instead of Combative

Rather than fighting the Inner Critic, try turning toward it with curiosity.

You might ask:

• What are you afraid would happen if you stopped criticizing me?

• When did you first start doing this job?

• What do you want for me?

You can do this through journaling, visualizations, or with a therapist trained in IFS or Parts Work. Over time, you may find that your critic softens—because it finally feels heard and supported.

You Are Not Your Critic

It’s important to remember: You are not your Inner Critic.
You are the Self that can witness it, listen to it, and create new possibilities.

The Self is calm, curious, compassionate, connected. It’s the part of you that can lead with love, even when other parts are afraid.

A Gentle Invitation

Next time your Inner Critic shows up, pause.

Instead of pushing it away, see if you can say:

“I see you. I’m listening.
I know you’re trying to protect me.”

That one moment of connection can change everything.

You don’t need to banish your Inner Critic.
You need to be in relationship with it.

And from there, something new can begin.

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