“I will not let the bullies and critics of my early life win by joining and agreeing with them.” ~Pete Walker
For most of my life, there was a voice in my head that narrated everything I did, and it was kind of an a**hole.
You know the one. That voice that jumps in before you even finish a thought:
“Don’t say that. You’ll sound stupid.”
“Why would anyone care what you think?”
“You’re too much. You’re not enough. You’re a mess.”
No matter what I did, the critic had notes. Brutal ones. And the worst part? I believed every word. I didn’t know it was a critic. I thought I just had “realistic self-awareness.” Like everyone else had a little tape playing in their head on repeat, telling them how flawed they were. Turns out, that voice was trauma talking, and it never seemed to stop.
My Inner Critic Wasn’t Born, It Was Built
CPTSD doesn’t just mess with your sense of safety. It hijacks your internal dialogue. When your early life feels unsafe or unpredictable, criticism becomes your compass. You learn to scan for danger, to anticipate what might trigger rejection or anger. You start blaming yourself for things that weren’t your fault, just to keep the peace.
Over time, you don’t need anyone else to tear you down, you’ve got that covered all on your own. The critic lives inside. It’s relentless. It’s like a hyper-alert security guard that’s been working overtime for decades. One who has a bone to pick.
That inner critic wasn’t trying to be cruel. It was trying to protect me. Twisted, but true. It believed if it shamed me first, I’d beat everyone else to it. If I kept myself small, or perfect, or invisible, I wouldn’t become a target. If I could control myself enough, maybe the chaos would leave me alone.
That voice became familiar. And familiarity, even when it’s toxic, can feel like home.
The Turning Point: When I Realized That Voice Was Lying
Healing began the day I noticed a strange disconnect. The people I cared about didn’t talk to me the way my inner critic did. They weren’t disgusted when I made mistakes. They didn’t roll their eyes when I showed up with all my messy feelings. They didn’t act like I was a problem to be solved or a disappointment to be managed. In fact, they were… pretty warm. Even when I wasn’t “on.”
This realization felt like looking in a funhouse mirror and suddenly seeing my true reflection. If they weren’t seeing me through the lens of judgment and shame, who was I really listening to? That voice in my head, or the people who cared?
That was the moment I started to doubt the inner critic’s authority. Because that voice? It wasn’t truth. It was trauma. A protective but outdated part of me that no longer needed to run the show.
How I Actually Started Healing (the real first steps)
The very first real step wasn’t dramatic. I noticed the mismatch, my head yelling “you’re a mess” while everyone around me treated me like a person, not a problem. Once I noticed that disconnect, things shifted from “this is just how I am” to “oh, maybe this is something I can change.”
So my early moves were small and boring, but they mattered.
I booked a therapist who knew trauma work and stayed long enough to stop the band-aid fixes. I learned one therapy that actually landed for me, Internal Family Systems, which helped me stop fighting the critic and start talking with it. I started writing, not to fix myself, but to give that voice a page to vomit onto so I could see how ridiculous and repetitive it sounded in black and white.
I also leaned on a few safe people, friends and a therapist who would call me out when the critic lied and remind me I wasn’t actually the person I believed I was, over clouded with shame.
The harder work, though, was going underneath the critic. The voice was just a symptom. What sat beneath it was grief, anger, and fear I’d carried since childhood. For the first time in therapy, I wasn’t just trying to outsmart the critic, I was learning to sit with those younger parts of me who never felt safe. That’s when healing really started to shift: not by silencing the critic, but by finally listening to the trauma underneath it.
I Didn’t “Silence” My Inner Critic, But I Did Start Questioning It
Some days, that voice still shows up, loud and obnoxious. Healing didn’t make it disappear. It’s still there, popping up like an annoying pop-up ad you can’t quite close.
For years, the critic zeroed in on my appearance. I carried so much shame and self-hatred that I didn’t need anyone else to tear me down, I was already doing the job for them. Trauma and CPTSD made sure of it. Even when no one said a word, the critic filled in the silence with insults.
But I learned to give it a pause button. Instead of obeying it automatically, I started getting curious.
One morning, I caught my reflection and the critic immediately sneered: ‘You look disgusting.’ Normally, I’d believe it and spiral. But that time, I paused and asked: Whose voice is this really? It felt like my child abusers. What’s it trying to protect me from? Probably the fear and shame rooted in that abuse. Is it true, or just familiar? Familiar. That shift didn’t erase the shame instantly, but it gave me a crack of daylight. Instead of hating myself all day, I was able to shrug and think, yeah, that’s the critic, not the truth. That tiny pause was progress
Sometimes I imagine my inner critic as a grumpy, overworked security guard who’s stuck in the past. He’s cranky and exhausted, working overtime to keep me “safe,” but he’s also out of touch with the present. I don’t hate him. I just don’t hand him the mic anymore. These days, I keep him behind the glass with metaphorical noise-canceling headphones on. He can rant all he wants, but I’ve got Otis Redding and boundaries turned all the way up.
What Actually Helped Me Push Back
Therapy: Internal Family Systems (IFS) therapy helped me see the critic as just one part of me, not my whole self. It gave me tools to speak with that part, instead of battling it.
Writing: Putting the critic’s voice on paper was a game changer. Seeing those harsh words in black and white helped me realize how cruel they really were.
Safe People: Talking openly with trusted friends and therapists helped shatter the illusion that I was unlovable or broken.
New Scripts: Instead of empty affirmations, I practiced gentle reality checks: “It’s okay that part of me feels that way. That doesn’t mean it’s true.”
Compassion: Learning to treat myself like a friend rather than an enemy—clumsy, imperfect, but worthy.
Why This Matters: The Cost of Believing the Critic
Believing that inner voice isn’t just uncomfortable, it’s dangerous. It shapes how you show up in the world. It keeps you stuck in self-doubt. It makes you shrink when you want to grow. It convinces you to stay silent when your voice needs to be heard.
For years, I hid behind that critic’s fog. I avoided risks, pushed down feelings, and avoided intimacy because I thought I wasn’t enough. That voice stole years of my life. I lost people I cared about because I couldn’t believe I was good enough or deserving of love, and that does a number on you.
Healing isn’t about erasing the critic, it’s about learning when to listen, when to question, and when to change the channel.
I’m thankful that, with therapy and the work I’ve put into my healing, I’ve been able to reclaim some of that space for myself. It’s by no means easy and there are a lot of starts and stops, but it is worth it. I am here today testament to that.
If You’re Living With That Voice Right Now
If your inner critic sounds convincing, like it has a PhD in your failures, I get it. I lived there. But here’s the truth:
You are not the sum of your worst thoughts. You are not the voice that calls you a burden.You are not unworthy just because you’ve been told that.
That critic might be loud, but it’s not honest. It’s scared. And scared doesn’t get the final say.
You get to question it. You get to rewrite the script. You get to take up space, even if your voice shakes. Even if it whispers, “Who do you think you are?”
Because the answer is: Someone healing. Someone trying. Someone finally learning that voice isn’t the truth anymore.
About Jack Brody
Jack is a writer, dad, and recovering overthinker living in NYC. He writes about CPTSD, healing, and untangling your worth from your wounds at aboutthatjack.com. He no longer believes everything his inner critic says, though they’re still in couples counseling.
