It’s easy to tend to physical wounds.
For a rash, we use ointment. For a fever or cough, we take and rest.
But what about the invisible wounds?
The tightness in your chest when you replay that conversation for the hundredth time…
The ache in your stomach when you feel you’re failing…
The overwhelming shame the moment you make a mistake.
That’s your inner critic at work. It’s the little voice inside trying to convince you that you’ll never be enough and never let you move on.
So how do you tend to those invisible wounds?
By reconnecting with your inner protector.
This part doesn’t deny your mistakes or pretend everything’s perfect.
Instead, your inner protector looks at your “failure” and puts it into perspective.
It highlights your good qualities and reassures you that you can get back on track.
Through Internal Family Systems (IFS), we learn we are made up of many parts, including our inner critic and protector.
By reconnecting with your inner protector, you learn to see yourself more clearly – without the endless judgement and shame driven by your inner critic.
One of the simplest ways to start hearing your inner protector? Expressive writing.
Expressive writing helps us look at our pain objectively – to see the facts without the old interpretations that don’t serve us anymore.
It’s a way to speak to your inner critic and understand its pain while reconnecting with your inner protector so it can help make sense of any overwhelming emotions that come up.
👉🏻 Here’s how to try it:
Grab a piece of paper and pen (yes, actual paper – there's something powerful about writing by hand).
Close your eyes and take a few breaths.
Think about a recent moment when your inner critic was particularly loud. Notice where you feel that criticism in your body.
Now, shift your attention to your inner protector – the part of you that sees the bigger picture, that holds compassion for you.
What thoughts come up from that protector part? What words, images, or sensations?
When you're ready, open your eyes and write them down. Don't edit. Just let it flow.
Then ask: What does my inner protector want me to know right now?
The more you do this, the stronger your connection to your protector becomes, and the easier it is to hear that voice when you need it most.
Expressive writing is something I use often in my IFS work. It’s a powerful way to build compassion for all of your parts and gently guide yourself toward healing.
If you feel IFS therapy could be the next step in your healing journey, click here to book a free consultation.
And if you have questions about IFS, expressive writing, or what this might look like for you, feel free to hit “REPLY.” My inbox is always open. 💌
💭 This Week's Journaling Prompt
Set a timer for 10 minutes. Write a letter from your inner protector to your inner critic. What would your protector want your critic to know? What perspective could it offer? Let the words flow without judgment.
With care and compassion,
Adina
P.S. Writing Bravely kicked off this week - but there's still time to join us. It's a 6-week program where we explore our inner worlds through guided prompts in a calm, empathetic community. Sneak in and grab your spot here.
