Episode Details

IFS Insight: Who Is Your Inner Critic Really Talking To?

Before listening: This episode may touch on activating material. Please practice self-care as you engage. If you're looking for deeper support, visit Jesse's website or explore one-on-one trauma coaching.

Have you ever noticed a harsh inner voice tearing you down — but wondered who it's actually talking to?

In this solo episode, Jesse Deal unpacks one of the most overlooked insights in Internal Family Systems (IFS) therapy: your inner critic isn't just criticizing you — it's usually in conversation with another part entirely.

Using his own experience, Jesse walks through a real-life example involving three parts working simultaneously:

• A distractor part that avoids tasks and responsibilities
• An inner critic that shames and pressures
• A deeper layer of sadness and grief underneath it all

Once you see how these parts interact, everything changes.

What you'll learn in this episode:

• Why multiple IFS parts are almost always active at the same time
• How to notice, sense, and validate your inner critic as a protector (not an enemy)
• The powerful question to ask yourself: "Who are you talking to?"
• How to mediate between protector parts to create space for healing
• A practical way to negotiate short windows of creative action — and check back in with your parts afterward
• How to cultivate self-energy, self-leadership, and patience in your healing journey

Whether you're new to parts work or deep in your trauma recovery, this episode offers a gentle, grounded framework for working with your inner world rather than against it.

Email me:  Jesse@traumaunboundcoaching.com

Website:  https://www.traumaunboundcoaching.com

IG:  @traumaunbound

YouTube https://www.youtube.com/@traumaunbound