Does Your Inner Critic Need A Theme Song?

Let’s talk about that voice in your head—you know, the one that whispers (or yells), “You’re not good enough,” “You’re so stupid,” or “Why did you say that?” Yeah, that voice.

What if I told you that your inner critic isn’t your enemy? In fact, it’s just a misunderstood part of you that’s trying (albeit poorly) to help.

Meet Your Inner Critic: The Overzealous Manager

Your inner critic is a manager part—like that coworker who micromanages everyone but means well. Its job? Keep you safe. It's often fight-mode turned inwards. Blend in with the crowd. Avoid rejection or embarrassment. It’s the voice that learned survival tactics from childhood experiences, whether it’s parroting a bullying sibling or mimicking an overly critical parent.

The problem? The critic’s approach to “helping” often feels more like sabotage.

What Can You Do About It?

You can’t fire your inner critic (trust me, I’ve tried), but you can learn to work with it.

Here’s how: 

1. Name It & Call It Out

When the critic or judge shows up, give it a name or even a theme song. (True story: my inner critic’s theme song is Jaws. It’s that fierce.)

Example: “Oh, there’s the critic again, saying I’m stupid because I felt embarrassed at work. Thanks for trying to protect me, but that’s not helpful right now.”

This practice helps you recognize when the critic hijacks your system—and stop letting it run the show.

2. Use Humor to Diffuse Its Power

Try this: take a self-critical thought and repeat it five times in five different voices. Think cartoon character, old-timey news anchor, Italian mob boss, or whatever makes you laugh. 

For example, “I’m so stupid” becomes a Disney villain’s monologue or a chipmunk on fast-forward. It sounds silly, but humor creates distance between you and the thought.

3. Play the Critic’s Theme Song

When my inner critic shows up, I hear duh-duh...duh-duh... You know, the Jaws theme. It’s a perfect match for that fear-provoking intensity the critic brings. Every time I recognize the critic, I mentally cue the music, which helps me catch it before it takes over.

4. Show Compassion, Even to Your Critic

Your critic might be harsh, but it’s just a scared part of you trying to help. Acknowledge it: “Thank you for trying to protect me, but I don’t need that right now.”

Why It Works

This process draws from Internal Family Systems and mindfulness-based approaches, like Acceptance and Commitment Therapy. By separating your inner critic from your core self, you create space to respond with curiosity and compassion, rather than automatically believing its harsh words.

Your inner critic might be loud, bossy, and interruptive, but it’s not the boss of you. With a little humor, mindfulness, and a lot of compassion, you can turn that critic into a part that works with you—not against you.

And who knows? The next time your critic starts up, you might hear the Jaws theme and smile.

You’ve got this.

Warmly,

Hannah Kanter, LICSW

P.S. What’s your inner critic’s theme song? Hit reply and let me know—I’d love to hear!