We cannot cut the Critic out of our psyche. It’s a fundamental part of us and is not going anywhere. So the question then is, how can we turn the volume down on this relentless inner judge? Helping them change that takes time, but I know from personal experience it is entirely possible.

Changing your Inner Critic is not easy. Start changing I am to You are. So, I am stupid becomes You are stupid. Then, we change from I don’t like myself, to A part of me doesn’t like me. This can make all the difference, because now there is a part of you being critical and another you who is not.

I now understand that my Critic was just freaking out. He was trying to motivate me to make better decisions… It’s just that his method (yelling in my ear all day) sucked. Once we start to get that the Critic’s intention is always good, it’s the first step in befriending them.

If you are feeling beat down right now, sending you love and strength, whatever you may be going through. ❤️ #trauma #schematherapy #traumahealing #traumatherapy #partswork #mindfulness #therapy #psychology #mentalhealth #IFS #danroberts #integratedtraumatherapy #healyourtrauma

Most people I work with have an inner monologue dominated by their Inner Critic, which is relentlessly harsh, negative and self-lacerating. This is especially true for people who experienced significant trauma in childhood, because this always seems to lead to a critical, negative inner voice.

Starting the weekend off with my favourite walk. ☀️ If you are struggling right now, for any reason, sending love and strength from my heart to yours. #trauma #schematherapy #traumahealing #traumatherapy #partswork #mindfulness #integratedtraumatherapy #healyourtrauma

Your self is multiple, not singular. All cutting-edge therapies now embrace the idea of ‘multiplicity of self’, meaning your mind is made up of many different parts, modes, subpersonalities or whichever word is chosen to describe the different aspects of your psyche.

If you have experienced trauma, learning some simple, effective ways to help yourself when you are in ‘hyperaroused’ emotional states like being stressed or anxious, or ‘hypoaroused’ states like sadness, grief, shame or depression, is non-negotiable. ❤️ #integratedtraumatherapy #healyourtrauma

I have come to understand that all psychological problems have trauma and/or neglect at their root. Kids are so sensitive and have underdeveloped minds, brains, nervous systems and ways of coping with adversity. What is merely painful for an adult can be traumatic for a child. #therapy

Writing a self-help book is a great way to focus the mind and explore questions like: ✨ What do I believe about therapy? ✨ What has helped my clients the most? ✨ What seems like a good idea but doesn’t work well in practice? #trauma #schematherapy #partswork #mindfulness #therapy #psychology

The core idea in schema therapy is that we all have schemas – neural networks in the brain holding particular types of information. Think of a schema like a blueprint for how to respond to a particular event. We have thousands of schemas in our brains, most of which are incredibly helpful.

Stepping out for my favourite daily walk as a break from writing my self-help book, a small but vital ritual. These moments in nature help me steady my mind and reconnect with my body. 🌿 #mindfulness #therapy #psychology #mentalhealth #IFS #danroberts #integratedtraumatherapy #healyourtrauma

Try doing this often, because schemas involve quick and powerful neural pathways in your brain, which are hard to rewire. But we know they can be rewired, because most of your neural architecture is malleable and changeable, with consistent and repeated practice. ❤️‍🩹

A small glimpse of the growing stack of books I have read while researching my new self-help book, which was just sent to the printers! I’m pouring all of my learning into my new book, coming out next summer, and I can’t wait to share it with you. ❤️ #trauma #schematherapy #traumahealing

I bet if you asked your friends to describe you they would say you’re kind, decent, thoughtful, considerate, hard-working, caring, or some other positive attribute. You just need to see what others see when they look at you - which takes time, but is 100% doable, if you try. #partswork #IFS

Stop reading the news. Stop doomscrolling. I know it’s all looking dark and heavy out there, but that’s not all there is to life. There is kindness too. Goodness. Humanity. The life that exists all around us, not just through the distorted media lens. Have a lovely weekend. 💚

The Buddha called hatred a ‘poison of the mind’. I stopped using the word hate, in my thoughts and speech. And I felt a little lighter. A bit less angry, frustrated and tense. With less of a tendency to see everything through binary lenses of good vs bad, like vs dislike. 🙏🏼

At your core, is a compassionate Self, an inner resource that is kind and loving, with a drive to health that inherently includes integration – of all parts, not just the cute, lovable ones but every single part of you. ❤️‍🩹 #trauma #schematherapy #traumahealing #danroberts #integratedtraumatherapy

Depression is a natural part of the human condition, especially if you have experienced trauma. You are not weak, worthless, pathetic or any of the other horrible words you may use to describe yourself. You are a miraculous, multifaceted, unique living organism. ❤️

Your thoughts have a tremendous impact – on your emotions, your internal system of parts and the many biological systems in your body, such as your nervous system, hormonal system and musculoskeletal system. With time, try to make those thoughts kinder, gentler, more loving of yourself. 🧠 #trauma

There is light at the end of the tunnel, however long and dark it may be. 🌟 #trauma #schematherapy #traumahealing #traumatherapy #partswork #mindfulness #therapy #psychology #mentalhealth #IFS #danroberts #integratedtraumatherapy

However daunting it may seem, know that healing is always possible, of your internal systems of parts and your attachment system. ❤️ #trauma #schematherapy #traumahealing #traumatherapy #partswork #mindfulness #therapy #psychology #mentalhealth #IFS #danroberts #integratedtraumatherapy

Here’s a list of some of the most common managers – the ones I see in my clients (and myself) on a regular basis. Do any of them seem familiar to you? ❤️ #trauma #schematherapy #partswork #mindfulness #therapy #psychology #mentalhealth #IFS #danroberts #integratedtraumatherapy

As far as we know this is the one, precious life we all get. It’s not a dress rehearsal – this is it. There is too much beauty, too much wondrous experience available to spend your precious hours working yourself into the ground. 💫 #trauma #schematherapy #traumahealing #integratedtraumatherapy

Manager’s like to protect you, especially those little parts of you that got hurt. For example, if little you feels defective or not good enough, your managers might be highly perfectionistic, making sure you always get stuff done and get it done well, so no-one can criticise or judge you.

Don’t give up, however hard things are right now and however long you have been struggling. Remember that the sun always rises, even after the darkest night. You are valuable. You are worthy of love. Things can always change, so hold on. ❤️ #trauma #IFS #mindfulness #integratedtraumatherapy

Sending love and strength from my heart to yours, whatever you are going through right now. ❤️ #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

We know from all the research that attachment styles can change over a lifetime and you can move from insecure to more secure, especially if you get some therapeutic help with that. My message to you is: don’t give up. However daunting it may seem, however hard you have tried, please do persevere

To feel securely attached, children need to feel: warmth, love, care, safety. This would allow you to develop a secure attachment style. People with an avoidant attachment style often find relationships tricky, because they can feel easily suffocated when their partner wants them to be vulnerable

Wishing you a calm and peaceful week ahead. 🍂❤️ #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

This is a lesson I constantly teach my clients, especially when they get frustrated or impatient with the pace of progress. Healing cannot be rushed. ❤️‍🩹 #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

I am a very patient person, most of the time, but I do have moments of extreme impatience. But it’s also a great lesson, because if you are struggling with something, you can either fight it and be grumpy every day or find your way to a mindful, patient acceptance. 😌

Let us be grateful for and enjoy every moment, even if we are suffering, because whether we are anxious, depressed or in pain, we are alive. And that is a truly remarkable thing. 💚 #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

The fact that you and I are even alive right now depends on an infinite number of improbable occurrences, from the Big Bang until this very second. ✨ #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

My Body, Breath, Touch, Talk: IFS Meditation is a powerful, highly effective practice that will help you regulate your nervous system, build self-compassion and comfort your inner child. Available from my non-profit store or on Insight Timer: lnkd.in/e6BmHsT2 #meditation #guidedmeditation #IFS

Sending you warm, healing thoughts this weekend ❤️ #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

A study in 2013 researched the impact of IFS on people suffering from rheumatoid arthritis. It found that IFS not only increased self-compassion in participants, it also helped with their pain. So it makes sense that you are a complex mind-body system, interconnected in a million tiny ways. 🧠

Our parts use memories, especially traumatic or upsetting ones, to communicate their experience directly to you. But, parts can share joyful, positive and happy thoughts and good memories too. The same goes for emotions, which can be negative or positive depending on the situation.

It’s important to emphasise that not all pain, illness or physical symptoms are psychological or related to your parts. But it’s also true that mind affects body and body affects mind, over and over, every second of your life. #trauma #IFS #mindfulness #therapy #psychology #mentalhealth

Every item is made to order, which helps us cut down on waste and create more responsibly. By choosing this, you’re not just wearing something meaningful – you’re also helping to fund affordable therapy and other resources for those who need them: www.danroberts.com/merch/ifs-co...

You can’t be certain and in control all the time. It’s an illusion – like the idea of perfection. It doesn’t exist, except in the human mind. The more we try to chase after it, or think that’s the only way we can feel calm and safe, the more anxious and stressed we become. #trauma #mindfulness

In countless ways, both large and small, your mind and body are intertwined. Your mind, brain, nervous system, organs and many other systems all work together, every second of your life, to help you think, speak, move, sleep, breathe and countless other things beyond your conscious awareness. 👁️

After releasing painful beliefs, emotions and energies from their body, we ask the part if they want to take in positive beliefs, emotions or qualities to replace them. They might choose feeling calm, safe and happy, so we find a way to help them absorb that. ☀️

It’s not easy, but I know from personal experience that making an effort to seek out moments of colour, of humanity, of beauty in your day is a powerful antidote to depression. It reminds us that we are alive. That there is always hope, if we allow it into our minds and hearts. 🍂💚 #trauma

One of the key ideas in IFS is unburdening. This is the release of painful thoughts, beliefs, emotions and memories held in the brain, body and nervous system. #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

How can you learn to hold your young parts with open-hearted awareness? You could explore this in your journal. Start by asking yourself: Which feelings do you commonly push away? Many people struggle with anger, often for good reasons, so you may exile angry thoughts or feelings. ✍️

Next time you feel anxious, angry, lonely or upset, try this. This often helps tension dissipate, in a simple, patient way, rather than trying to get rid of the feeling quickly. #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

Next time you feel anxious, angry, lonely or upset, try closing your eyes and breathing deeply, in through your nose and out through your mouth. Let your belly rise and fall with each breath. #trauma #IFS #mindfulness #therapy #psychology #mentalhealth #danroberts

When we find a hurt young part, our natural tendency is to work hard to fix them or push for some kind of healing. This doesn’t tend to work, as you will know if you have ever been upset and your partner tried hard to fix you, rather than patiently listening and giving you a big hug.

Whether the clouds are fluffy and benign or fizzing with intense emotion and lightning, they pass across the infinite sky, which is not harmed in any way. Think of the sky as awareness, spacious enough to hold any experience, positive or negative, with a loving, balanced presence. 🌤️