How to Silence Your Inner Critic and Move Beyond Burnout

In a world where stress and pressure are constant, many of us are unknowingly living in "threat mode." This is when the nervous system is stuck in a state of constant alert, ready to react to potential dangers — even when there aren’t any. When we’re in this state, burnout can sneak up on us, making it hard to think clearly and be kind to ourselves. The result? We can be quick to criticise ourselves and struggle to see situations from a more balanced perspective.

The Impact of Living in Threat Mode

When you're living in "threat mode," your brain is wired to be reactive. This heightened state of stress can cause your inner critic to run riot, making it difficult to be compassionate toward yourself. You might find that you're quick to point out your own flaws and struggle to look at a situation from any perspective other than frustration, stress, or annoyance.

If this sounds familiar, you’re not alone. Moving out of threat mode isn’t easy, but it’s essential for overcoming burnout and regaining balance in your life.

How to Quiet Your Inner Critic

The good news is that there are practical strategies you can use to challenge that harsh inner dialogue. Asking yourself a few balancing questions can help you shift your mindset and approach situations from a healthier, more objective point of view. Here are some simple but powerful questions to ask when you notice your inner critic starting to take over:

How would I look at this situation if I didn’t feel stressed or annoyed?

Often, stress distorts our perception. By imagining how you’d feel if you weren’t stressed, you can gain a clearer, more grounded perspective.

What would I say to a friend who had this experience?

We’re usually much kinder to our friends than we are to ourselves. If you wouldn’t speak harshly to a friend in your situation, why do it to yourself?

Am I applying the same rules to myself that I apply to others?

Many of us hold ourselves to impossibly high standards. Reflect on whether you’re being fair to yourself — would you expect the same of someone else in your shoes?

Are there explanations for the situation that I’m not considering?

Stress narrows our focus, making it hard to see the full picture. By exploring other possible explanations, you can reduce your tendency to blame yourself for things that may be outside of your control.

Overcoming Resistance and Moving Toward Balance

When you're stuck in threat mode, your brain might resist these questions at first. It's natural. Moving from a state of stress into a more calm, balanced mindset — often referred to as rest and digest or “green mode” — takes practice. You may find it hard to let go of that sense of urgency or self-criticism, but with time and persistence, it gets easier.

One of the key things to remember is that shifting out of burnout and threat mode isn’t about perfection. It’s about progress. The more often you practice asking yourself these balancing questions, the quicker you’ll be able to transition from stress to clarity.

Why This Matters for Burnout Recovery

Burnout is often the result of chronic stress combined with self-criticism and unrealistic expectations. When we’re stuck in threat mode, it can feel impossible to find a way out. However, by slowing down and questioning our negative thoughts, we can begin to change how we view ourselves and our circumstances.

Shifting from burnout requires both physical and mental recovery. Learning to soften your inner critic is a powerful step toward regaining your energy, motivation, and sense of balance. You’ll not only feel better emotionally but also find that you’re able to handle stress in a healthier, more sustainable way.

Moving Beyond Burnout

If you’ve been living in a constant state of stress and burnout, it's time to start listening to your body and mind. Asking yourself these balancing questions is one of the first steps toward easing burnout and living a more fulfilled, balanced life.

Remember, moving out of threat mode and silencing your inner critic takes practice, but it’s absolutely worth it. Your mental and physical well-being will thank you.

Start today by asking yourself, "How would I feel about this situation if I wasn’t stressed?" You might be surprised by the shift in perspective it brings.