HOW TO HEAL YOUR INNER CRITIC with replacement statements
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We all have beliefs about ourselves that have been shaped over time by our experiences, our parents, our friends, families, traumas, school experiences and the world around us. In fact, if you start to think about - we really have been programmed by people, places and things around us since the day we were born. These beliefs can be positive, but many of us carry negative stories that keep us stuck in cycles of self-doubt, fear, or unworthiness. Shifting from limiting beliefs to empowering ones is essential in the healing journey. That's where replacement statements come in.
This is a term that I coined that I absolutely love. I think that replacement statements are a powerful way to reprogram your mind and replaceold, outdated beliefs with new, empowering ones. They help you build a new narrative about yourself and the world around you.
But here’s the catch: simply repeating affirmations or writing them down in your journal is the slowest way to make this shift (or any shift). Conscious affirmations and positive thinking are great (and studies show that there are tons of value like reduce stress, boost self-worth, and even improve academic performance (Psychology Today, Steve Grant Health) but to really create deep, lasting, transformative change, you need to dive into the subconscious mind where these beliefs are stored.
So, how do you do that? Let’s break it down:
Conscious Affirmations vs. Subconscious Reprogramming
Saying positive affirmations like "I am worthy of love" is a start, but if your subconscious mind is filled with old programming like "I am hard to love" or "I am not enough," those affirmations won’t sink in deeply. That’s because your conscious mind (the one you’re using when you repeat affirmations) is only responsible for about 5% of your behavior. The remaining 95% comes from your subconscious mind—the place where old beliefs live.
To make real, lasting change, you have to access the subconscious mind and reprogram it with new beliefs. The most effective way to do this is by getting into a state where your brain is operating in theta waves—a relaxed state that allows for deep subconscious healing. Think of theta waves as the "doorway" to your subconscious mind.
How to Access Theta Waves for Subconscious Reprogramming
There are a few powerful practices that can help you access the theta state and make deep, lasting changes:
Hypnosis or Self-Hypnosis: Hypnosis allows you to bypass the conscious mind and directly access the subconscious. During a hypnosis session, your brain slips into a theta state, making it easier to introduce new beliefs and release old ones. You can work with a professional hypnotherapist or use guided self-hypnosis audios designed to help you shift your mindset.
Deep Meditation: Meditation, particularly theta meditations, mindful meditations or guided meditations focused on reprogramming your mind, can bring you into a theta wave state. Meditating consistently not only calms the nervous system but also helps you become more aware of the stories you’re telling yourself so you can actively work on changing them.
EFT Tapping (Emotional Freedom Technique): EFT combines acupressure with psychological work to release stored emotional trauma and limiting beliefs. By tapping on specific meridian points on the body, you can lower cortisol (the stress hormone) and create space to introduce new, positive beliefs while you're in a relaxed state.
Brainwave Entrainment Audios: These audios use specific sound frequencies to help your brain shift into a theta state quickly. Listening to these while repeating your replacement statements or affirmations can make them more powerful because your subconscious mind is more receptive.
Example of Mindset Shifts: From Limiting to Empowering
Here are some common limiting beliefs and the replacement statements you can start practicing today. All you have to do is notice when your inner critic brings up one of your limiting beliefs, and you can say, "NO, WE ARE NOT DOING THAT ANYMORE." Then, repeat a replacement statement. Bonus tip: Add your hand on your heart for extra connection and to tell your nervous system that it's safe.
Replace "I don’t like myself" with:
"I am embracing my uniqueness and learning to love every part of myself."
"I am on a journey of self-discovery and self-acceptance."
"I acknowledge my strengths and celebrate my progress."
"I am worthy of love and kindness, especially from myself."
"I am learning to appreciate the person I am becoming."
Replace "Life is so hard" with:
"I am navigating challenges, which are opportunities for growth."
"Every obstacle I face helps me build strength and resilience."
"I am capable of finding solutions and overcoming difficulties."
"Life presents me with lessons that enrich my experience."
"I am discovering my inner strength as I face life’s challenges."
Replace "It’s never going to work for me" with:
"I am open to new possibilities and approaches that may work for me."
"Every step I take brings me closer to finding what works."
"I trust the process and know that progress takes time."
"I am learning from each experience and adapting as needed."
"I am capable of finding a way through, even when it seems difficult."
Replace "It’s easier for everyone else" with:
"Everyone's journey is unique, and I honor my own path."
"I choose to focus on my progress rather than comparing myself to others."
"I recognize that everyone faces their own struggles, even if they’re not visible."
"I am learning to trust my process and celebrate my achievements."
"I am grateful for my unique experiences that shape who I am."
Replace "I’m never going to reach my dreams" with:
"I am taking small, consistent steps toward my dreams every day."
"I believe in my potential and the possibilities ahead of me."
"I am cultivating patience and understanding that my dreams are within reach."
"I am worthy of pursuing my dreams and capable of achieving them."
"With clarity and determination, I am moving toward my aspirations."
The Real Deep Work
Stopping your inner critic is great, but the real work lies in deeper reprogramming and working with theta waves (since we’re not in this state on a day-to-day basis when we’re aware of our inner critic).
It can feel overwhelming to start reprogramming your mind with replacement statements—trust me, I’ve been there. You might spend hours scrolling through Spotify or YouTube, trying to find the perfect hypnosis or meditation track, and the options can feel endless. But the truth is, there are so many free resources out there, and it’s all about finding what resonates with you. Don’t stress if you don’t get it right the first time—explore different styles, guides, and techniques until you find something that clicks.
However, if you want a more guided experience, I’ve created all of these resources for you in my somatic healing platform, Daily Devotion. It's designed to help you access deeper states of healing through subconscious work, somatic practices, and more, all in one place. So whether you're ready to dive in on your own or join me on this journey, the tools are here for you! 🌟
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