Infographic Gallery - Are you a “self-critical person”?

Are you a “self-critical person”?
  • #ChangeHabitualSelfCriticism
  • #ChangeYourThoughts
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Self-criticism / Are you a “self-critical person?” / Habitual self-criticism can lead to an increase in negative emotions such as depression and anxiety, increasing stress levels and then being self-hatred / Ways to change habitual self-criticism: / (1) Awareness of thoughts / Pay attention to situations where you tend to be self-critical easily / (2) Interrupting self-criticism / When you are aware that you are self-criticising, immediately say “stop!” in your mind. You can also imagine that there is a large “stop” sign in front of you, or use a rubber band on your wrist to give yourself a gentle snap, reminding yourself that this thought is just a powerless notion / (3) Breaking the pattern / Use “self-answering questions” to alter habitual self-criticism: / Self-critical thought: “I am not liked by my classmates” / Self-question 1: What is the evidence supporting my thoughts are true? / Self-answer 1: (Example) My classmates arranged plans to go hiking without informing me / Self-question 2: What is the evidence supporting that my thoughts may not be true? / Self-answer 2: (Example) My classmates invited me to grab some food together after school / Self-question 3: Other than the explanation “I am not liked by my classmates,” what are other explanations/ possible causes? / Self-answer 3: (Example) My classmates are aware that I don't enjoy hiking as much as they do, so they didn't invite me / Self-question 4: If another friend was in a similar situation, criticising himself/ herself with “I am not liked by my classmates” what would I say to him/ her? / Self-answer 4: (Example) I would advise him/ her to consider other possibilities / Self-question 5: Even if my thought “I am not liked by my classmates” is true, how can I improve the situation? / Self-answer 5: (Example) I can break my habit of passively waiting for invitations and participate more in group activities and build more friendships proactively / (4) Changing thoughts / Replace self-criticism with self-affirming statements / Keep a list of motivating phrases to enhance positive thinking and promote emotional well-being
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