On The Journey

Silencing Self Criticism with Dr Rachel Turow

On The Journey

Published: 7 February 2025 at 10:00 Europe/London

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Episode notes

We are often our own harshest critics, replaying negative thoughts and doubts in our minds. But what if we could shift that inner dialogue to one of encouragement and self-compassion? Silencing self-criticism isn’t about ignoring challenges or dismissing growth—it’s about transforming the way we speak to ourselves, just as we would support a close friend. By practising mindfulness, curiosity, and intentional self-talk, we can rewire our brains to be more compassionate, resilient, and confident.

In this episode, we explore practical, science-backed strategies with Dr. Rachel Turow to help you quiet your inner critic, reframe negative thoughts, and cultivate kinder, more empowering self-talk. Dr. Turow is the author of The Self-Talk Workout: Six Science-Backed Strategies to Dissolve Self-Criticism and Transform the Voice in Your Head and has over 20 years of experience working with individuals struggling with self-criticism and related challenges.

She runs a clinical psychology practice in Seattle, Washington, and serves as an adjunct faculty member at Seattle University and the Icahn School of Medicine at Mount Sinai. Her work focuses on helping individuals develop effective strategies for managing stress and building new coping and resilient skills. A sought-after speaker, Dr. Turow frequently presents to local, national, and international audiences on topics such as stress, trauma, mindfulness, resilience, and self-compassion. Her writing has been featured in top publications, including Oprah Daily and Psychology Today.

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What You Will Learn:

[00:23] Intro and a bit about our guest today, Dr. Rachel Turow
[03:24] Techniques to transition out of the default network mode
[06:05] How to use meditation to shift your mind from default network mode
[08:14] Dr. Turow's top strategies for improving self-talk
[11:56] How to practice loving and kindness meditation (LKM) on the go
[13:30] The RAIN method and how it can help improve self-talk
[18:40] Ways to transform difficult emotions through self-compassion
[23:12] How meditation can help reduce self-judgement
[25:09] A quick recap on tools to improve self-talk
[26:52] Wrap up and end of the show

Standout Quotes:

“People can train their mind to spend more time in the task-positive network where we’re more intentional; time spent in this network is associated with better well-being.” [04:28]
“Meditation is one of the most effective practice strategies for training your mind.” [06:06]
“Curiosity is a very effective antidote to self-criticism and judgement; it’s a very loving way of dealing with something difficult and allowing it to be there.” [15:14]
“If your mind wanders a hundred times, that is a hundred opportunities to practice redirecting kindly.” [25:00]

Resources Mentioned:

The Self-Talk Workout by Rachel Turow: https://www.amazon.com/Self-Talk-Workout-Science-Backed-Strategies-Self-Criticism/dp/1611808480

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