From Inner Critic to Inner Coach
A compassion-focused worksheet contrasting the inner critic and inner coach, with a practice table for reframing self-talk and prompts about the critic's protective intent.
1-page fillable PDF · US Letter (prints on A4) · Compassion-focused
- Approach / concern
- CBT
- Technique
- Compassion-focused
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the From Inner Critic to Inner Coach?
Compassion-focused therapy distinguishes between self-criticism, which activates the threat system, and compassionate self-correction, which supports learning and growth. Developing a compassionate inner coach is a key practice for highly self-critical clients.
Why it works
Self-criticism is linked to depression, anxiety and shame, and compassion-focused approaches aim to reduce it (Gilbert, 2010). A meta-analysis found compassion-based interventions improve self-compassion, wellbeing and psychological distress (Kirby et al., 2017).
When to use it
- Perfectionism and harsh self-talk
- Depression and shame
- Performance anxiety
- Eating disorders and body image
How to use it in session
- Contrast critic and coach styles.
- Use real recent situations.
- Write the coach’s response in a warm voice.
- Explore what the critic is trying to protect.
- Practise the coach voice daily.
Clinician tips
- Clients often fear self-compassion will make them lazy; address this.
- Imagery of a compassionate figure can help.
- Link with IFS-informed protector work if relevant.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Won’t being kind to myself make me lower my standards?
Research suggests the opposite: compassionate self-correction supports motivation and learning more than harsh criticism.
What if the coach voice feels fake?
It often does at first. Imagine what a kind mentor would say, and practise regularly.
References
Gilbert, P. (2010). Compassion focused therapy: Distinctive features. Routledge.
Kirby, J. N., Tellegen, C. L., & Steindl, S. R. (2017). A meta-analysis of compassion-based interventions: Current state of knowledge and future directions. Behavior Therapy, 48(6), 778-792.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
