The symptoms of depression often go much deeper than just “feeling sad.” Some of the most common symptoms people struggling with depression face are self-criticism and low self-esteem.

Ironically enough, that idea is often cyclical. Depression can stem from self-criticism and also make it worse. Understanding that connection can help you determine where your depression stems from, so you can take active, effective steps in treating it.

Let’s take a closer look at the hidden role of self-criticism in depression, how it might be impacting you, and what you can do to fight back.

The Cycle of Self-Criticism and Depression

Everyone deals with some self-criticism once in a while. We tend to be our biggest critics, and potentially our own worst enemies. But, when you struggle with a negative and harsh inner dialogue more often than not, it starts to take a toll.

How often do you call yourself a failure or criticize what you might see as shortcomings? Do you tell yourself you’ll never get ahead in life, or that you’re weak or powerless?

This kind of negative self-talk can easily trigger depression, especially during stressful times. These words serve as reinforcements to any negative beliefs you might have about yourself, creating feelings of sadness, hopelessness, and helplessness.

Unfortunately, once you’re stuck in that rut of depression, sadness and hopelessness can make those thoughts worse, contributing to a cycle that’s hard to break on your own.

Where Does Self-Criticism Stem From?

For many, self-criticism starts as a way to defend oneself from being rejected by others. You might think that if you criticize yourself first, it won’t sting as badly when someone else does it. Essentially, it’s a defense mechanism, but it’s one that can quickly bring you down and do more harm than good.

Others struggle with self-criticism caused by life experiences. Some of those experiences could even stem back to childhood. Trauma, abuse, neglect, or difficult adult relationships can all shape the way you see yourself and the world around you, and can create issues of low self-esteem and self-worth.

The Danger of Self-Criticism When Dealing With Depression

When you’re dealing with constant negativity, the maintenance of depression is going to become stronger. Even a confident person would start to wear down if someone were constantly berating them. When that “someone” is your own inner voice, it can make you feel much worse.

This cycle becomes dangerous quickly, as it can cause you to start believing things about yourself that aren’t true. You might start to think you’re unlovable or worthless. These thoughts and feelings will quickly worsen the symptoms of depression and can lead to more extreme thoughts and behaviors, including self-harm.

You might also start to hold yourself to higher standards in an effort to “do better.” However, unrealistic standards of perfection often make things worse. No one is perfect, and setting unhealthy goals for yourself will only serve to reinforce your negative beliefs, perpetuating the cycle further.

What Can You Do?

If you’re ready to break away from self-criticism, start by being more compassionate. You wouldn’t treat a friend or loved one with harsh words if they started telling you negative things about themselves. Rather, you would build them up and speak positively about all of their fantastic characteristics. Make sure you’re doing the same with yourself.

Don’t be afraid to fight back against your inner critic. If that negative voice says something in an effort to bring you down, challenge it. Does it seem realistic? What evidence do you have that can contradict those negative beliefs?

Finally, reach out for help. It can be difficult to silence the voice of criticism on your own, and you don’t have to. Surrounding yourself with a strong support system is important, but reaching out to a depression counselor is often the best way to manage depression. I’m here to help you on that healing journey when you’re ready.