The inner critical voice doesn’t always speak in words.

Jump to: The Inner Critic in Our Body | Common Signs | Breath, Frustration & Trust | The Chicken or the Egg | Why It’s Stronger in CPTSD | Rewiring & Healing the Inner Critical Voice | It’s Not About Silencing

Welcome to Part 2 of The Negative Self-Talk Series. In Part 1, we explored some familiar ways we speak to ourselves harshly and how to address the more obvious inner critical voice.

Here, we’ll look at something subtler: the non-verbal inner critical voice. These are the physical, silent signals that tell us we’re not good enough, not capable, or unworthy. They happen quietly, beneath awareness, but their impact runs deep.

Do you ever notice your brow furrowing when nothing’s wrong? Or your mouth set in a tight line even when you’re not focused or confused? Maybe your shoulders are lifted near your ears, you clench your jaw, or your chest feels tight without reason.

These are the small, physical ways your inner critical voice expresses itself. A quiet “I can’t,” or “I have to stay guarded.” They’re not random habits; they’re signals from the body shaped by long-held stress and self-protection.

This is different from simple physical tiredness, non-trauma stress, or furrowing your brow while concentrating. Physical fatigue might come from lack of sleep or overwork. Mental fatigue, however, comes from carrying self-doubt, frustration, or the belief that nothing you do will make a difference.

Common signs of the inner critical voice showing up physically:

• A furrowed brow when there’s no confusion or focus
• Clenched jaw or tight lips
• Shoulders raised or slouched forward
• Breath held for long periods without realizing
• Chest or stomach tension
• Frequent sighing or quiet groaning

Your body language reflects the weight of your thoughts. It’s the physical echo of emotional exhaustion and the inner critical voice turned into posture.

Now, notice your breath. Do you hold it without realizing? Do you sigh often, or exhale sharply or groan when you feel overwhelmed? Here, we’re focusing on repeated habits that stay with you, not the occasional sigh or moment of overwhelm that you can acknowledge and redirect.

When this happens, it can feel like the whole world is to blame. It’s unfair, unpredictable, and against you. But beneath that anger at the world often lies a lack of trust in yourself. A belief that you can’t handle what comes next.

The inner critical voice thrives here. It whispers, “You won’t manage this,” even when you’ve handled so much already. It’s common for everyone to have the occasional sigh or groan when we’re stressed. But, it’s when it’s repeated often that it becomes habit and more entrenched. Each sigh, groan, or quiet “ugh” becomes part of that dialogue, reinforcing old patterns of fear and self-doubt.

You might wonder: Am I thinking negatively because I feel tense, or am I tense because I’m thinking negatively?

The truth is, both are true. The mind and body talk constantly. A single critical thought can tighten your chest, and a single tight breath can feed another critical thought. It’s a loop: one that forms slowly and repeats quietly until we notice it.

It’s also natural to think, I feel this way because horrible things happened. And that’s true. But at some point, the body continues to stay in tension even though the event is now in the past, sometimes even far in the past. The body keeps replaying the old message long after the danger has passed.

The good news is that noticing is the first step toward breaking it.

For those living with complex trauma, the fight-or-flight system stays active. The body remains on alert even when there’s no immediate threat. This makes the inner critical voice louder and more persistent, because your system believes it’s protecting you.

In hypervigilance, the body and mind focus more sharply on potential harm or mistakes. This intense awareness can amplify every self-critical thought or physical signal. The inner critical voice becomes a way of “staying ready,” scanning for what might go wrong, and trying to prevent it before it happens.

But you can remind it that things are different now. That protection can shift into gentleness, awareness, and self-trust.

Rewiring and Healing the Inner Critical Voice

Healing this non-verbal pattern takes practice, especially in moments of calm. When there’s less duress, your nervous system is more open to learning new responses.

Here’s how to start:

1. Notice your body throughout the day. Are you holding your breath, tensing your shoulders, or clenching your jaw? These small moments reveal your inner critical voice in action.
2. Pause gently. Let your shoulders drop and take a deeper breath that reaches your belly. Exhale breath is slower out and fully.
3. Add a phrase of self-support. Pair breath with simple affirmations like “I am safe now,” “I am learning to trust myself,” or “I can find love.”
4. Acknowledge the inner critic. You can even speak to it softly: “I see you. I know you’re trying to protect me, but what you’re showing me isn’t helpful right now. Let’s work together differently.”
5. Practice during calmer moments. These pauses are easier to integrate when your system isn’t overwhelmed. Over time, they strengthen the pathways of safety and calm.*

Each repetition rewires your nervous system. You’re teaching your body to replace self-criticism with curiosity and compassion. This builds resilience one breath at a time.

Healing the inner critical voice isn’t about silencing it or aiming for perfection. It’s about understanding its language, verbal and non-verbal, and responding with kindness.

Every small release of the shoulders, every deep breath, every moment of noticing counts. These micro-moments tell your body: It’s safe now. I can trust myself again.

If you missed Part 1 on common negative self-talk patterns and reframes, you can read it here.
Part 3 will explore the hidden inner critic: the deep-rooted core belief that secretly shapes our self-view.
If you would like some additional affirmations, check out the CalmFire™ Phrase Bank.

Healing starts in moments like these, one step at a time.

Warmly,
Allie C. | CalmFire™

Recommended External Reading: If you’d like a bit more information on the inner critical voice check VeryWell Mind.

Note: I’m not a licensed professional. I’m sharing from my own healing journey and these are tools that have helped me personally. Please give yourself and others space and patience along the way. This blog is for support, not a substitute for professional care. If you are in crisis, call 911 or your local emergency number.