About this resource
Self-criticism often keeps itself going. This worksheet maps triggers, critical thoughts, feelings, behaviours and consequences in a cycle, then identifies where self-compassion and alternative responses could break it.
Purpose
To help clients see how self-criticism keeps itself going and where to intervene.
Who it is for
Primary profession: Psychologists. Also relevant for counsellors and therapists.
Client or participant group: Adolescents and adults with harsh self-criticism in treatment.
Practice setting: Psychology sessions.
Suggested uses
- Formulation
- Self-criticism and shame
- Depression and anxiety
- Compassion-focused work
Instructions for practitioners
- Map a recent example together.
- Explore what the critic is trying to do.
- Identify intervention points.
- Practise alternatives.
Instructions for clients or participants
- Fill in the cycle with a recent example.
- Notice the pattern.
- Choose a point to try something different.
Accessibility considerations
Can be drawn as a cycle.
Scope and limitations
An educational worksheet for use within treatment.
Research basis
Higher self-compassion is associated with lower distress, and compassion-focused approaches target self-criticism and shame. Cognitive behavioural therapy (CBT) has a strong research base for anxiety, depression and many related problems; this resource uses CBT techniques to support, not replace, a structured treatment plan.
- Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). Guilford Press.
- Gilbert, P. (2009). Introducing compassion-focused therapy. Advances in Psychiatric Treatment, 15(3), 199–208. https://doi.org/10.1192/apt.bp.107.005264
- Hofmann, S. G., Asnaani, A., Vonk, I. J. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1
- MacBeth, A., & Gumley, A. (2012). Exploring compassion: A meta-analysis of the association between self-compassion and psychopathology. Clinical Psychology Review, 32(6), 545–552. https://doi.org/10.1016/j.cpr.2012.06.003
- NEFF, K. (2003). Self-Compassion: An Alternative Conceptualization of a Healthy Attitude Toward Oneself. Self and Identity, 2(2), 85–101. https://doi.org/10.1080/15298860309032
What is included
A 2-page printable A4 PDF, including a practitioner notes page with the research basis (version 1.0).
Originality
Original Practitioner Plus content: wording, activity structure, layout and icons were created for this resource. No third-party worksheets, illustrations or text were reproduced.
