Why Your Inner Critic Isn’t the Enemy: How IFS Therapy Transforms Self-Judgment
Many of us have that voice in our head—the one that critiques, doubts, and sometimes even berates us. It’s the voice that tells us we’re not good enough, smart enough, or capable enough. Most of us try to silence it, battle it, or push it away. But what if I told you that your inner critic isn’t actually your enemy?
Internal Family Systems (IFS) therapy offers a radically different perspective: instead of fighting self-judgment, we can learn to understand and transform it. When we can learn to view our inner critic as another part of ourselves, it’s easier to shift from self-sabotaging to self-compassion.
As a Denver trauma therapist, I use IFS-Informed therapy to work with clients who are looking for support in building their self-confidence and self-esteem. In this post, we’ll explore how IFS therapy helps reframe self-judgment and why befriending your inner critic might just be the key to inner peace.
How the Inner Critic Stems From Trauma
You might not realize it, but your inner critic is a common response to trauma. Especially if you’ve dealt with childhood trauma or attachment wounds, your inner critic may have developed as a protective role. Though it’s completely subconscious, we use our inner critic to police our thoughts and actions before someone else can, to avoid rejection, or to distract from our pain.
By policing ourselves through our inner critic, we can feel like we’re protecting ourselves from future pain. It can also feel like being hard on yourself prevents mistakes and negative consequences.
This is important to realize because your inner critic isn’t a flaw that you have to fix–it’s a part of yourself that’s completely possible to accept and transform. Beneath your inner critic, there are deeper wounds that you can heal, so your inner critic doesn’t have to take on such a harsh, protective role any longer.
Understanding Internal Family Systems (IFS)
Internal Family Systems, or IFS therapy, is an approach that views the mind as the sum of different parts, including your inner critic. IFS works to recognize each part with compassion to heal them and make them work together in more positive ways. In addition to healing your inner critic, IFS can be a beneficial tool for anxiety and depression.
Each part of your ‘internal system’ might play a different role, like the critic, and have deeper motivations. IFS works to uncover these motivations and heal the root cause, which can often be trauma or relational wounds.
How IFS Transforms the Inner Critic
Through IFS therapy, you can start to understand your inner critic as a protector, not an enemy. We’ll work together on the following steps to view your inner critic with compassion and begin to build a healthier dialogue with your critical parts.
Recognizing the inner critic as a protector and acknowledging its role without judgment or resistance.
Understanding your inner critic’s motivators and what emotions it’s trying to protect you from.
Identifying the Exile your inner critic is protecting, which uncovers the trauma that you may be holding on to and shielding yourself from.
Helping the inner critic trust your Self by rebuilding your relationship with that part of yourself and creating more space for a new path forward.
Why IFS Therapy is an Empowering Tool for Self-Compassion and Healing
IFS works to put your Self in control rather than your Exiles or Protectors. Instead of trying to control or eliminate your negative thoughts and behaviors, you can work to understand and transform them. As a result, you’ll gain a better understanding of yourself with more tools for long-term healing and self-assurance.
Through IFS, you’ll build the following skills:
Self-understanding: Learning to view yourself without judgment, which builds the compassion you need for emotional regulation and positive thinking.
Healing without re-traumatization: Learning to work through past traumas at your own pace to build a sense of safety rather than resurfacing feelings of shame, guilt, or unworthiness.
Strengthening your inner leader: Learning to place more control over your Self, which is the part that can lead without self-doubt or fear.
Removing self-suppression: Instead of battling with your inner critic, IFS teaches you to work more harmoniously with your different parts, ultimately creating fewer internal battles.
Self-healing: IFS gives you the framework you need to continue to heal even when you’re outside of your therapy session.
What to Expect From IFS Therapy
If you’re struggling with your inner critic and looking to transform negative thoughts, I would love to work with you using IFS-Informed therapy.
You can always expect an initial phone consultation, where we’ll chat about your goals and expectations, and I can walk you through more of my process.
With IFS-Informed therapy, we’ll work together to identify and name your parts, heal your Exiles, and transform your Protectors. At every step, you can count on a compassionate approach that puts your Self in greater control of your mind and emotions.
I personally love that IFS gives individuals the tools they need to succeed long-term, rather than just coping mechanisms that might be difficult to maintain.
How to Get Started With IFS Therapy
Once you’re ready to get started, contact me today to set up your initial consultation! I’d love to be the right therapist for you so we can work together towards your healing journey.
Once we chat, I may also recommend using IFS-Informed therapy in combination with other methods, including somatic therapies, EMDR, and CBT.
About the Author
Gigi Woodall, LMFT
Eating Disorder & Trauma Therapist in Denver
Hi, I’m Gigi—a Denver-based trauma therapist passionate about helping individuals heal and reconnect with themselves. My work focuses on exploring how early experiences, relationships, and protective parts of the self shape our inner narratives. Through a compassionate and individualized approach, I help clients challenge limiting beliefs and step into a more authentic, intuitive way of living.
My background includes working with nonprofit organizations and treatment centers before transitioning to private practice. I am actively involved with the Eating Disorder Foundation and the Denver chapter of the International Association of Eating Disorders Professionals (IAEDP). Currently, I’m on the path to becoming a Certified Eating Disorder Specialist (CEDS).
With specialized training in Internal Family Systems (IFS) Informed therapy, EMDR, and eating disorders, I provide a safe, supportive space for those navigating recovery, trauma, and self-discovery.
Looking for support on your healing journey? Book a free consultation to see if we’re a good fit.