A persistent inner critical voice can feel exhausting. It may comment on an email, a conversation, a decision or a mistake, then keep returning long after the moment has passed. Some people describe it as harsh or punitive. Others describe a quieter but constant sense that they are not good enough. The language matters because it gives us a way to talk about an experience, but it is not a diagnosis. People can be self critical for many reasons. Perfectionism, anxiety, low mood, difficult relationships, bullying, trauma, stress, neurodivergence, cultural expectations and earlier experiences can all be relevant. A blog cannot determine why a particular person has this voice or what treatment they need. If criticism is accompanied by a wish to harm oneself, an inability to stay safe or an immediate crisis, the person should call 999, attend A&E or contact urgent crisis support. In assessment, I would be interested in the critic’s timing, tone and impact. What tends to set it off? Does it appear after a mistake, before a social situation, when rest is needed or when an expectation cannot be met? What does the person do in response? Are they avoiding, overworking, seeking reassurance, withdrawing or trying to argue with it? These questions help build a shared understanding without assuming that one explanation fits everyone. The aim is not to command a person to think positively or to erase a difficult thought by force. Sometimes the first useful shift is noticing that a thought has arrived and making room for a more measured response. In CBT, this may involve exploring evidence, rules, assumptions and patterns of behaviour. If compassion focused ideas are relevant, they are introduced carefully and collaboratively rather than as a demand to feel kind immediately. Any behavioural experiment is planned within therapy with consent and context. It is not a self directed instruction to expose oneself to shame, force disclosure or test a fear without support. The person’s safety, capacity and current circumstances matter. A plan can be adjusted if it feels unhelpful or overwhelming. Progress may mean a person recognises the voice sooner, makes a different choice after it appears, or relates to themselves with a little more fairness. It does not need to mean that every self critical thought disappears. For many people, the work is about reducing the voice’s authority rather than winning an argument with it. For related information, see CBT for low self esteem at https://lyceumclinic.co.uk/therapy/low self esteem/ and the low self esteem clinical guide at https://lyceumclinic.co.uk/guides/low self esteem comprehensive guide/. The Lyceum Clinic offers assessment led CBT online and in West London. A first conversation can help clarify whether this support is appropriate and what other care may be useful.