Attend Live Webinars to Quiet Your Inner Critic

Free webinars starting in October from Duke’s Personal Assistance Service will share tools to reframe self-talk and support well-being

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Photo courtesy of Unsplash

In his role, Duke Personal Assistance Service counselor Eric Chaiken has spotted a recurring theme among his staff and faculty clients that quietly affects many who are navigating stress and self-doubt.

Everyone has what he calls an “inner critic.” At times of stress, that inner critic can become louder.

“It’s like an internal dialogue, but it’s not nice,” Chaiken said. “It’s critical of us. It can be judging. It can be demeaning. It can scrutinize us over things that we did or that we’re doing and say hurtful things to us.”

There are ways to recognize that inner voice and tools to understanding how to dim its impact on your well-being, Chaiken said.

Starting in October, Duke staff and faculty can participate in a webinar series led by Chaiken called, “The Inner Critic and the Compassionate Self: Tools for Healing Guilt and Strengthening Esteem.” Three sessions will explore the inner dynamics that shape how we see ourselves and offer strategies to shift from negative self-talk to self-compassion. The series begins Oct. 21 with a one-hour session at noon, followed by sessions every other week.

Signup is not required. Links for each webinar are listed below and can be found here.

Chaiken said much of what he will teach was inspired by the book “Self Compassion: The Proven Power of Being Kind to Yourself” by Dr. Kristen Neff, which he recently read and realized had universal, valuable lessons.

“My goal is to help people learn about that inner critic, but also give them some tools to start thinking about, ‘How can I start letting go of this guilt and these bad thoughts and start to feel better about myself?’” Chaiken said. “Guilt is a feeling that can be hard to let go of. It haunts us. It’s like a backpack of rocks that we carry around with us, and it’s difficult to cut the straps off of.

“I also want to normalize it and let people know that they’re not the only ones to experience this.”

The series schedule and topics include:

Tuesday, Oct. 21 from noon – 1 p.m.: Understanding the Inner Critic

This webinar will address unhelpful self-talk that distorts how we see ourselves and the world. Participants will learn to recognize self-critical thought patterns and practice ways to challenge and reframe them. Techniques will be introduced for responding to the “inner critic” with mindfulness and self-kindness rather than judgment.

Tuesday, Nov. 4, from noon – 1 p.m.: Healing Guilt through Self-Compassion

The second session will examine the roots and purpose of guilt and how it can affect self-esteem and emotional health. Participants will learn self-compassion practices, strategies for reframing thoughts and how “loving kindness” supports emotional healing. Mindfulness skills also will be taught.

Tuesday, Nov. 18, from noon – 1 p.m.: Building a Compassionate Identity

The final webinar will focus on embracing imperfections and shifting from feeling flawed to feelings of self-acceptance and worth. Participants will explore resilience, let go of past hurts and reflect on personal values. This session will highlight how cultivating self-respect and celebrating progress can support lasting emotional well-being.

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