Do your ever catch yourself saying “I’m not good enough?”, “What’s wrong with me?”, or “Why can’t I do anything right?” Well, there is a part of you whose main job is to make sure that you don’t change. That part is the inner voice that influences how we feel about ourselves.
If you want to learn how to stop criticizing yourself, then this article will introduce to you the Emotion Transformation Technique. It is a 2 step process intended to stop your inner critic. Those 2 ways are steps are be aware and transform.
1 – The first step of the Emotion Transformation Technique is to be aware of your inner critic. You will know when your inner critic is speaking.
You will hear reasons such as “you are not good enough for anything”, “Your such a fraud”, “You do not deserve any kind of achievement.” This kind of negative talk mostly happens in times where you feel sad or inadequate. The key to this step is to pay attention to the times you start criticizing yourself.
What situations or events are triggering the inner criticism? Once you are aware of your inner critic, you can then begin to change how you think about yourself.
2 – The second step of the Emotion Transformation Technique is to transform your inner critic. This part of the process requires that you have a pen and paper or tape recorder that you can listen and transcribe later.
This technique is similar to when you first meet a person that you didn’t like at first and then as you got to know that person, you started becoming more friendly towards them. The same can happen to your inner critic.
With your pen and paper, write down all the negative criticism that you say about yourself in one column. In the second column, go and write the opposite positive statement of yourself.
“I’m not good enough” becomes “I am good enough”. “I don’t deserve any award for achievement becomes “I am deserving of all types of awards for achievement”. Take that list and start saying those positive statements from the 2nd column out loud in the morning for 5 minutes a day for 21 straight days.
Worksheet found here: Emotion Transformation Technique Worksheet
To recap the 2 step Emotion Transformation Technique: First, you will identify the source of your inner critic voice and the negative statements it is saying to you. Second, you start saying out loud and repeating the positive affirmations that you wrote down for yourself. Before you know it, in 21 days, you are going to silence your inner critic and gain self esteem.
Challenge: Use the worksheet provided to turn your negative inner critic statements into positive ones. Repeat those positive statements out loud 5 minutes a day for 21 days. Report your results in the comment box below.