POCKET GUIDE 2

Introduction
Welcome to Quietening Your Inner Critic. One of a series of pocket guides As a newly qualified Occupational Therapist (NQOT), it is likely that your inner
created to support the wellbeing of occupational therapists in their first year critic is having a ball right now. Inner critics thrive at times when we are taken
of practice. out of our comfort zone, feel insecure or want to stretch ourselves and take on
something new.
Year One: Thriving not Surviving is a grass roots initiative. Over the course of
several months, we engaged with many occupational therapists in their first An inner critic voice is the self-talk we engage in saying things like, ‘I’m not good
year of practice and asked a core question, “How has the first year of practice enough’, ‘The other OT’s in the team are better than me’, ‘Don’t do it, you’ll show
impacted on your wellbeing?” The answers have informed the pocket guide yourself up’, “If you ask lots of questions the staff will think you are incompetent”.
that you are now reading.
A voice that, if left unchecked, will have a significant negative impact on
As an occupational therapist you will already have a range of excellent tools you during your first year of practice. When listened to, your inner critic can
that you can use to support you. Think of this as an addition to your toolbox. have a detrimental impact to your well-being, convince you that your clinical
A kind voice that reminds you to, ‘Stop for a moment and take some time knowledge is almost non-existent or that it’s not worth trying something out
to focus on yourself because your wellbeing is important’. It is designed to because it is bound to fail.
not only make you stop and think but, as importantly, take action. All of the
guides are designed so that you can dip in and out and pick the tools which It is therefore extremely important to develop your understanding of your inner
resonate most with you. critic. This includes the times at which it becomes more vocal, what it says and
the impact it has on you. By doing so, this will help you turn down its volume and
The tools are designed to support your wellbeing but are not a replacement challenge it with more realistic thinking.
for specialist support if you are experiencing significant challenges to your
mental health. If this is the case, you are advised strongly to seek support via
your GP or through your occupational health department.

By reading the insights of other newly qualified occupational therapists we

hope that you get a sense that others are having similar experiences. You are
not alone. You are part of a community finding its feet and sense of identity,
a process which can feel a bit like being on a roller coaster but ultimately is a
great ride.

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How to recognise What is an inner critic? Where do these thoughts
your inner critic The inner critic is the name given to the negative and
come from?
self-destructive thoughts we all experience to a greater These thoughts often stem from experiences we have
1 If you find yourself thinking words like or lesser degree. These thoughts have the ability to
‘should’, ‘can’t’, ‘ought’ you may well be internalised as children. They may be things we were
shape how you feel about yourself, how you believe told by our parents, teachers and other significant
giving your inner critic airtime. others perceive you (i.e. colleagues) and how you people in our lives. Another source of fuel are the
‘You can’t say that’.’ behave. They are self-defeating, self-deprecating and messages we are constantly bombarded with via the
‘You shouldn’t do this.’ impact negatively on your self-esteem. media. As a consequence, we can find ourselves in
‘You ought to do that.’ a constant state of comparison and find ourselves
‘You’re not doing it right” The kind of inner critic statements other NQOTs have wanting.
shared with us are:
2 It focuses on problems not solutions ‘Are you sure that’s the right thing to do/say?’ Whilst the function of your inner critic may seem
destructive, it is important to understand that it is
‘You’re not going to get this to work.’ ‘That client can tell that you haven’t a clue what actually driven by a desire to protect you and keep you
‘This will not go well and you’ll frustrate you’re doing.’ safe. This is why it becomes more active when you think
the patients’
‘Right now, my supervisor thinks I’m the worst NQOT about stretching or challenging yourself.
they’ve ever met.’
3 It can appear to soothe… Think of it like a panic button being hit. You are about
then hits back to leave the safety of the familiar and head into the
Your inner critic states things about you that you
unknown, your inner critic is naturally conditioned to
‘Have some chocolate you deserve it. wouldn’t dream of saying to your closest friend.
steer you away from such situations.
It’s been a hard day.’ However, you can find yourself listening, believing and
And then, when you’ve eaten the chocolate, acting on what it says.
‘You see? You have no will power.’
You may have had the experience of getting excited
about a new role and considered putting yourself
forward for it. However, as quickly as that thought
enters your head, it’s followed by a more negative
one. Examples include ‘Hmm, maybe not. I don’t have

me
enough experience’, ‘I’m not good enough to do that’ or
“I’ll struggle because of my current inexperience”.

Some people know their inner critic so well they come

to accept it and believe what it states: ‘you are not
good enough’, ‘it’s best not to raise your head above the
parapet’, ‘there’s no point in trying because you know it
won’t work’.

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Here are some questions to Can our inner critic be a source What are we trying to achieve?
reflect on of motivation? In essence, you are working to create a space to
You may believe that your inner critic is helpful because challenge your thinking and to ask two questions:
How comfortable do you feel criticising
yourself? it provides motivation. For example, you are writing
a report and your inner critic tells you that this “is not 1. ‘Who is talking right now?’
good enough”. Now, is that helping you to improve the 2. ’Is there any truth in what is being said?’ .
report and motivate you to do better?
By doing this, you are recognising your inner critic for
Definitely not. When spoken by your inner critic it what it is and are starting to question what it states.
sounds like this, ‘I’m afraid this isn’t good enough and As a result, you are transforming this into a more
I don’t want to look a fool.’ It makes us hang on to the adult conversation: You are not just taking self-critical
report for longer than necessary, engaging in endless thoughts as truth but are also starting to challenge the
How often are you afraid of failing? (If so, is
polishing, when it would have been better to have assumptions.
your inner critic dial set on, ‘don’t try because
you will fail?’) sent it in.
Challenging the inner critic, and moving away from
This source of motivation is founded on fear and harshness, therefore leads you into a more self-
anxiety: the fear of failure; the fear of not being good compassionate space. For instance, self-compassion
enough; the fear of being found out. will improve your flexibility to carry out interventions:
your mindset focuses less on the chance of failure/
The inner critic therefore can hold you back: ‘I need mistakes and more on the learning experience itself.
to read another book before I’ll know what to do’, ‘I In Occupational Therapy, every patient is different. Trial
Do you hold back from sharing your thoughts,
need to talk to yet another person before I make that and error with interventions, to identify what works
knowledge, expertise because you don’t want
recommendation.’ well for them, is frequently needed. Shifting thinking
to be perceived as showing off?
away from fear of failure is therefore essential, not
However, realistic thinking IS helpful. If we take the everything works for a patient first time!
above example, you’ve rushed the report off in twenty
minutes (in between meetings), it helps to pause and Like anything, quietening your inner critic takes time
do a reality check: ‘Have I given the work the time and and practice. Think of it like building a muscle: it’s
consideration it deserves?’ Or if you have spoken to highly likely that your inner critic muscle is strong
Do you hold back from sharing your thoughts two people who have advised differently, consider and healthy and now you need to counterbalance it,
for fear of being rejected or wrong? whether a third conversation is appropriate. This is an bringing more balance into the relationship. You need
important distinction to understand. to turn down the strong shouting voice of your inner
critic, which is used to taking centre stage, and shift the
spotlight into more realistic thinking.

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Recognising
your inner critic The situations and my negative self-talk:
triggers
We all have triggers which send us into inner critic
thinking, so it’s beneficial to know where your inner
critic shows up most often.

Over the coming days, make a conscious effort to

recognise when your inner critic appears and the
types of negative self-talk that goes on in these
situations. Use the text box to keep a note of the
situations and see what stands out. Are there any
specific triggers or similarities?

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A playful way of
recognising your In this situation my inner critic says to me...
inner critic
Choose one of those situations to work with.

Sit quietly for a few minutes, close your eyes and

imagine yourself in that situation.

• Where are you?

• What are you doing?
• Is anyone with you or are you on
your own?
• How are you feeling?

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We are going to use the
comments you have written Draw it, describe it, give it a name
above as the basis for a
visualisation.
This is designed to give you a quick way of
recognising and becoming more playful with your
inner critic, robbing its voice of its power. Read back
over the comments you’ve written and think about
the following:

If you pictured someone or something saying those

words, what would they look like*? It may be a
person, a cartoon character, an animal, a shape

• What colour is it?

• How big is it?
• Is it wearing anything? If so, what?
• Does it have gestures or movement?
• What words would you use to
describe it e.g. bossy, mean,
overpowering, people-pleasing?
• What kind of voice does it speak
with - squeaking, moaning, harsh?

*Resist the temptation to visualise your inner critic as

someone you know. If a person close to you comes
to mind, think about the traits they personify and
create a characterisation of those. You have now created a quick way to recognise your inner critic and more importantly, to change the ‘I’ statements
which are so easy to believe (I am not… I am too… I should…) into ‘you’ statements said by who/whatever you
Now draw it in the box with the following: created in the visualisation (‘You are not…, ‘You are too…’, ‘You should…’).

How does that shift feel? When you imagine such statements being said as ‘you’ statements, they are infused with
less certainty and power and are easier to challenge and question.

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Realistic vs Inner Use the table below to revisit what you have written earlier from the perspective of your inner critic. For
each of the statements you wrote, what would realistic thinking look like?
Critic Thinking
Inner critic talk Realistic thinking
This is an important exercise designed to help you use
realistic thinking and challenge your negative self-talk by
asking yourself, ‘is that true?’

As you can see from the examples below, the voice of

realistic thinking is curious and explores possibilities and
options. It moves you forward and is less black and white
in what it states.

Inner critic talk Realistic thinking

I REALLY have no idea I'm feeling out of my depth.
what I’m doing and What do I need to do? Who
the patient must see do I need to talk to?
that.

You should know this I’m learning so much at the

by now. moment and I’m uncertain
about this. Who do I need
to talk to or where can I find
out more information

What are you adding I have used a number of

to the team? Anyone clinical reasoning skills in
could do that. this situation. It may look
easy but there is a rationale
for what I’m doing.

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What is my inner critic trying to protect me from?

As we discussed earlier your inner critic is, in its

own way, trying to keep you safe. It has your best
For instance, if your inner critic is telling you to avoid
talking in an MDT meeting because you will be too
A final recap
intentions at heart by recognising that you are at risk nervous. Thank it for its concern and reassure it: In this pocket guide, we have covered
of subjecting yourself to some kind of harm. Maybe it Thank you for looking out for me. I may get nervous three approaches to quietening your inner
doesn’t want you to fail, or to put yourself under too but that’s OK. Everyone feels nervous sometimes. critic:
much pressure. But it tends to dominate and hold
you back and place negative judgements on yourself. You can then focus your energy on methods which
• Starting to recognise its voice.
Left unchecked, these judgments can become so reduce your nervousness, which is more constructive
embedded that you perceive them to be true. to your confidence than not making a contribution • Developing a visualisation as a
to the meeting. shortcut for recognising it.
It is helpful to become curious about what • Developing positive coping
specifically your inner critic is trying to protect you I’ve got this covered, I’ve spent time preparing for
from. Strip away the nastiness and see what lies this so I will know what to say.
strategies for reducing the
beneath by asking yourself ‘what am I concerned inner critic’s volume when it
about in this situation?’ You can then respond to I have the evidence from assessments which I can shows up.
what you discover in a more self-compassionate way show the team, I will be fine.’
and focus your energy in a more constructive way by Wouldn’t it be wonderful if it were that easy?
addressing those concerns. But as you no doubt know, it’s not. This will
be ongoing work. The more you utilise these
tools, the more effective you will become
at both recognising and turning down the
volume of your inner critic.
When I loved myself enough I stopped trying to banish the critical
Given its focus on keeping you safe from
voices from my head. Now I say, ‘Thank you for your views” and they harm, your inner critic will always have a voice
feel heard. End of discussion. Kim McMillen in your life. Hopefully though, as you start to
do this work, it will become a more balanced
voice that doesn’t go unchallenged.

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Reflection
This page had been included so that you can use it in your CPD File to evidence your learning

Date: Impact on my practice

Description of what you have done

Follow-up actions or further development.

Summary of my main learning points

Relevance to my practice

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Resources to Explore Lynne Goodacre
Lynne Goodacre is an occupational therapist and personal coach who blogs on
There is a wealth of resources available on the internet to support well-being. a regular basis on topics related to personal development and well-being.
Here are just a few that you might wish to explore further. They have been She has created a mini-series of free eBooks which can be downloaded from
chosen because they are varied in their approach to well-being. her site.
Becoming Who You Are https://www.lgpersonaldevelopment.co.uk
Hannah Braime is a creative coach who blogs about self-care and personal Greater Good Science Centre at University of California, Berkley
growth and has developed a range of resources which can be downloaded or
An extensive online resource comprising blogs, podcasts, videos, tools and
purchased through her website.
educational programmes informed by research. The tools are focused on
https://www.becomingwhoyouare.net
creating a happier life and more compassionate society. Well worth
Brené Brown checking out.
Brené Brown is a research professor at the University of Houston. She has spent https://greatergood.berkeley.edu
two decades studying courage, vulnerability, shame, and empathy and is an
Gretchen Rubin
internationally renowned author and speaker. Her website contains a wide
range of resources including podcasts, blogs, downloads and guides. Author of The Happiness Project, and internationally renowned author this
website contains a wide selection of blogs and podcasts about creating a
https://brenebrown.com
happier, more productive and creative life.
Jen Gash https://gretchenrubin.com
Jen Gash is an occupational therapist and personal coach and her website
Kristin Neff
contains information about coaching, a series of blog posts related to personal
development and links to other occupational therapists working as personal Is one of the world’s leading experts on self-compassion. Her website contains
coaches a range of exercises and tools focused on developing self-compassion and a
comprehensive list of recommended reading
https://otcoach.com/about-us/
https://self-compassion.org

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Life Coach on The Go Tara Mohr
Life Coach on The Go is an online resource providing a wide range of self- An expert on women’s leadership and wellbeing, author of Playing Big: Practical
coaching tips, tools, articles and resources. https://lifecoachonthego.com/ Wisdom for Women Who Want to Speak up, Create and Lead. Tara Mohr also
about/. It is merging with the Fierce Kindness Blog https://fiercekindness.com/ developed the global Playing Big Leadership Programme and is a Certified
page/2/. Coach. Her website includes a range of resources and blogs.
Mind Tools https://www.taramohr.com
Provides access to several thousand resources including articles, videos and TED
podcasts to support you in learning management, leadership and personal Several of the people mentioned in the pocket guides have given TED talks. A
effectiveness skills. place where you can explore short powerful talks of 18 minutes or less from
https://www.mindtools.com some of the worlds most inspiring thinkers on a wide range of topics from
On Being science to business to global issues.
The On Being Project is a non-profit media and public life initiative making https://www.ted.com
radio shows, podcasts and tools for ‘the art of living’. It explores the intersection Tiny Buddha
of spiritual inquiry, science, social healing, community, poetry, and the arts. The sites feature blogs, articles and insights on a wide range of personal
https://onbeing.org development topics. Whilst it has it’s root in Buddhism it is not a site about
Positive Psychology religion. https://tinybuddha.com
A community of practitioners who have built an online science-based resource
of courses, techniques, tools and tips to help you put positive psychology into
practice every day.
https://positivepsychology.com

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End Note
The Year One: Thriving Not Surviving pocket guides have Please visit our website (elizabethcasson.org.uk) and
been funded by the Elizabeth Casson Trust. We would follow us on Twitter (@elizabethcasso1) for more
like to extend our thanks to the Trust and to everyone information.
who has contributed to the project. Without the insights
that have been shared by the occupational therapy This is one of a series of pocket guides which includes:
community, with honesty and compassion, this resource
would not have been possible. • Becoming Your Own Cheerleader
• Building Your Network of Support
The Project was led by Dr Lynne Goodacre (an • The Book of Blogs
occupational therapist and personal coach) and Rob
Young (a writer and artist who helps NHS leaders to • Finding Perspective in Tough Situations
communicate). • Finding Balance
• Questioning Your Inner Critic
The project team comprised: Andrew Bates, Stephanie
Exley, Joanna Hunt, Bethany Morgan-Davis, Deborah
• Treating Yourself with Compassion
May, Ryan McClure, Rebecca Power, Siobhan Scanlon,
Paul Wilkinson, Katy Williams. All of whom were in their All are available freely from the Elizabeth Casson website.
first year of practice as occupational therapists.

We would like to also thank Jessica Salmon for her

support in editing the resources and Paul Baker for his
design work.

The Elizabeth Casson Trust is excited to have

commissioned this work by Dr Lynne Goodacre and
Rob Young and is proud of, and grateful to, the first-year
occupational therapists who committed their time and
energy for the success of the project. The Trust aims to
further the profession of occupational therapy and offers
a range of support and development opportunities.

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