Being criticized is not fun. It can also be difficult not to take this personally. Are you someone who finds it difficult to deal with criticism? This way you make it easier for yourself.
Excuse yourself and give yourself a moment alone after receiving the criticism
Suppose your boss is very critical of a project you have worked hard on. Or your partner comments during a discussion that got out of hand. You feel your heart beating faster and tears starting to form in your eyes. If you can, it’s best to step away from the situation at this point. Step out of the meeting room for a moment or tell the other person that you need some fresh air. By distancing yourself, you can think more clearly about the situation and hopefully it will all seem a lot less intense than before.
Acknowledge your doom-mongering
When you receive intense criticism, it is not surprising to start thinking doom. You think of all the possible scenarios that could follow this criticism and that only makes you more anxious. When you realize that you are doom-mongering, it is good to acknowledge this. Think about why you have these thoughts, where do they come from? Be rational and ask yourself questions that can prove that your doom-mongering makes no sense. For example, what evidence do you have for the idea that your boss now hates you and is going to fire you? Chances are the answer is nothing.
Ask for a second opinion
If the criticism continues to bother you, you can always ask for a second opinion from a person you know well and trust. Think of family members or friends. They will give you a good confidence boost that you should take from them! Their advice serves as a reality check that your own negative thoughts cannot match.
Focus on what you can do better from now on instead of what you did wrong before
After you have received criticism, the intention is of course that you do something about it. But you shouldn’t dwell on what went wrong in the past. Dwelling on the past is never productive. Instead, consider what you can learn from the criticism and take with you into the future. How will you approach similar assignments or situations from now on? See it as a learning moment that helps you become the best version of yourself.
Remind yourself of your own abilities by making a list of your past achievements
Sometimes you can start to doubt yourself after receiving heavy criticism. To remind yourself of what you have achieved, it is good to make a list of your previous achievements. These may be big milestones, but also small victories. This way you make it very clear to yourself who you are and what you are capable of!
