已领

　　source：psychologytodaybyLisaFirestonePh。D。
　　欲翻译的小伙伴，可评论领稿，并把已完成的译文贴在评论处或发在自己的心理圈内。请领稿的小伙伴，尽量在一个星期内完成翻译，谢谢！！
　　Mostofusarefamiliarwiththosenaggingthoughtsthattelluswearenotgoodenough，thatcastdoubtonourgoalsandundermineouraccomplishments。Thesethoughtsmightbetheretogreetuswhenwefirstglimpseatourselvesinthemirrorinthemorning。Youresounattractive。Yourefat。Whataslob。Justlookatyourhair，hips，waistline，etc。
　　Thisinnercriticmightmeetyouatwork。Youreundertoomuchpressure。Youllnevergeteverythingdone。Nooneevennoticesyou。Youshouldjustgiveup。
　　Itseventheretocritiqueyourclosestrelationships。Heshedoesntreallyloveyou。Noonecouldcareaboutyou。Itwillneverlast。Justdontbevulnerable。
　　Everypersonisdivided；partofusisgoaldirectedandselfpossessed，whileanotherpartisselfcritical，selfdenying，andevenselfdestructive。Thisantiselfperpetuatesanegativethoughtprocess，whichmyfatherpsychologistandauthorRobertFirestone（linkisexternal）referstoasthecriticalinnervoice（linkisexternal）。
　　Thecriticalinnervoiceisformedoutofpainfulearlylifeexperiencesinwhichwewitnessedorexperiencedhurtfulattitudestowardusorthoseclosetous。Aswegrowup，weunconsciouslyadoptandintegratethispatternofdestructivethoughtstowardourselvesandothers。Whenwefailtoidentifyandseparatefromthisinnercritic，weallowittoimpactourbehaviorandshapethedirectionofourlives。Itmaysabotageoursuccessesorourrelationships，preventingusfromlivingtheliveswewanttoleadandbecomingthepeopleweseektobe。Sohowcanwechallengethisinnervoice？Howcanwerecognizeitscommentaryanddifferentiate（linkisexternal）fromitsdirectives？
　　WhatIsTheCriticalInnerVoice？
　　Weallpossessaninnercriticorcriticalinnervoice（linkisexternal）。Weexperiencethisvoiceasanegativeinternalcommentaryonwhoweareandhowwebehave。
　　Commoncriticalinnervoicesinclude：
　　Youreugly。
　　Youresostupid。
　　Yourefat。
　　Theressomethingwrongwithyou。
　　Youredifferentfromotherpeople。
　　Youcanstarttoovercomethisinnercriticbyfollowingthisfourstepexercise。
　　HowCanYouOvercomethisInnerCritic？
　　Step1：Trytoidentifywhatyourcriticalinnervoiceistellingyou。Acknowledgethatthisthoughtprocessisseparatefromyourrealpointofview。Rememberthatyourcriticalinnervoiceisnotareflectionofreality。Itisaviewpointyouadoptedbasedondestructiveearlylifeexperiencesandattitudesdirectedtowardyouthatyouveinternalizedasyourownpointofview。
　　Step2：Onewaytohelpyoudifferentiate（linkisexternal）fromyourcriticalinnervoiceistowritethesethoughtsdowninthesecondperson（asyoustatements）。Forexample，athoughtlikeIcantgetanythingright。IllneverbesuccessfulshouldbewrittenasYoucantgetanythingright。Youllneverbesuccessful。Thiswillhelpyouseethesethoughtsasanalienpointofviewandnotastruestatements。Noticehowhostilethisinternalenemycanbe。
　　Step3：Youcanrespondtoyourinnercriticbywritingdownamorerealisticandcompassionateevaluationofyourself。Writetheseresponsesinthefirstperson（asIstatements）。Inresponsetoathoughtlike，Youresuchanidiot，youcouldwrite，Imaystruggleattimes，butIamsmartandcompetentinmanyways。Thisexerciseisntmeanttobuildyouuporboostyouregobuttoshowakinder，morehonestattitudetowardyourself。
　　Step4：Remembernottoactonthedirectivesofyourinnercritic。Takeactionsthatrepresentyourownpointofview，whoyouwanttobeandwhatyouaimtoachieve。Yourcriticalinnervoicemaygetlouder，tellingyoutostayinlineornottotakechances。However，byidentifying，separatingfrom，andactingagainstthisdestructivethoughtprocess，youwillgrowstronger，whileyourinnercriticgrowsweaker。