Befriend Your Inner Critic

Transform your harsh internal voice into a supportive inner ally —

without years of therapy or having to battle yourself

What if you could finally have peace in your own mind?

Imagine finishing your day without replaying every conversation, wondering if you said the right thing. Picture making decisions from a place of calm confidence rather than endless second-guessing. What if that critical voice in your head could actually become supportive, instead of destructive?

This isn't about silencing your inner wisdom — it's about transforming the harsh internal bully into a genuine ally who has your back.

What if the most nourishing relationship of your life was not outside of you—

but already within?

You've been fighting a battle you can't win

You're tired of the constant mental chatter. That voice in your head that questions everything you do, makes you doubt your judgment, and leaves you feeling exhausted by your own thoughts.

You've tried arguing back. You've tried ignoring it. You've probably told yourself to "just think positive." But the critic keeps showing up, sometimes louder than before.

You're not broken. You're just approaching this the wrong way.

Most people try to fight their inner critic or make it disappear entirely. But what if the real solution was learning to understand it and redirect it instead?

Befriend Your Inner Critic

An 8 week program to Transform your harsh internal voice into a supportive inner ally —

without years of therapy or having to battle yourself

NEXT SESSION - JANUARY 2026

Start Your Inner Journey


This is the beginning of eight powerful weeks devoted to healing and befriending your inner critics.

Your Journey to Inner Peace

Through our 8 weeks together, you'll transform your relationship with your inner critic using a gentle but powerful three-phase approach:

Phase 1: Name Your Critics

Learn to recognise that you don't have one massive inner critic — you have different types of critics with different voices and concerns. Stop seeing it as one terrifying monster and start identifying the specific critics that show up for you.

Phase 2: Understand Their Purpose

Discover what each critic is actually trying to help you with and why they showed up in the first place. Learn to see their positive intention, even when their methods are harsh and unhelpful.

Phase 3: Give Them a New Job

Help your critics find more constructive and supportive roles. Transform the relationship from adversarial to collaborative, turning harsh internal voices into genuine inner allies.

When you join the Befriend Your Inner Critic Group, you'll receive...

  • 8 weekly modules of gentle, proven techniques, designed to help you understand and transform your relationship with your inner world

  • A supportive group container where your healing journey is held with care, attunement, and depth

  • Weekly live group sessions on Zoom for community, practice, and real-time support

  • Community space and support in between sessions on Mighty Networks

  • Bonus tools and resources to deepen your process

  • Ongoing access to the materials so you can revisit the journey whenever you need it

Catherine Quiring, MA, LMHC

Why choose me as your guide

I understand what it's like to be exhausted by your own mind. As an empath and highly sensitive person myself, I know how overwhelming that inner critic can feel — especially when you're already absorbing so much from the world around you.

My background in therapy and psychology gives me the tools to guide this work safely, but my own journey as a people pleaser and inner critic warrior means I truly get what you're experiencing. I've learned that the goal isn't to eliminate our sensitivity or inner awareness — it's to transform the harsh voice into something that actually supports us.

This work combines practical psychology with the gentle, intuitive approach that sensitive people need to create lasting change.

This program is for empaths, people pleasers, and highly sensitive people who:

  • Feel like their inner critic is one massive, overwhelming monster they can't escape or understand

  • Have tried fighting back or arguing with the voice, but it only seems to get louder and more persistent

  • Constantly absorb everyone else's opinions and expectations, making it impossible to hear their own authentic voice

  • Find themselves asking "what does this person think?" and "did I say the right thing?" but want to trust themselves instead

  • Feel guilty or selfish when they try to prioritize their own needs and inner wisdom

  • Are afraid that if they stop being so hard on themselves, they'll become lazy or make terrible decisions

In just 8 weeks, you could have the inner peace you've been craving

Imagine what becomes possible when you're not spending your mental energy battling yourself. When you can trust your own judgment. When that voice in your head becomes your biggest supporter instead of your harshest critic.

The people who do this work often tell me it's like getting their life back. Not because everything becomes perfect, but because they finally have the mental space and confidence to focus on what actually matters to them.

Ready to transform your inner critic into your inner ally?

Join the 8-Week Befriend Your Inner Critic Group

Eight weekly 90-minute sessions on Zoom, plus ongoing access to all materials and community support on Mighty Networks.

$800 - pay in full
$100 x 8 - weekly payments

You deserve to feel at peace in your own mind

The harsh voice in your head isn't your truth — it's just a protective mechanism that's outlived its usefulness. You don't have to live with constant self-criticism and doubt.

Start your journey with these free bonus resources today:

  • Immediate access to an on-demand training on the basics of IFS, normally $47

  • A gentle, empowering training on how to begin befriending your inner critic, normally $37

Frequently Asked Questions

What if I can't attend live?

To protect group confidentiality, sessions are not recorded. Consistent attendance helps create safety for everyone, so please plan to attend live as much as possible. If you need to miss a session, you can reach out for an update on that week's content.

How much time commitment is required?

The live group meets once a week for 90 minutes over 8 weeks. There are optional short trainings you can watch anytime, plus optional reflection activities between sessions. The structure is designed to support—not overwhelm—you.

Do I need any experience with IFS or therapy?

No prior experience with IFS is necessary. You'll receive on-demand introductory trainings to help you get oriented, and everything we do will be guided with care. Whether you're brand new or already familiar with parts work, you're welcome.

What if I'm not comfortable sharing in the group?

That's completely normal. You're never required to share more than you're comfortable with. This group is designed to be gentle, non-pressuring, and spacious. Many people find just listening and being in the presence of others doing this work is healing in itself.

Is this therapy?

This is a psychoeducational and experiential group, not therapy. While the work may feel deeply healing, it's not a substitute for individual therapy. However, many participants find it complements their personal therapeutic work beautifully.

Words from those who’ve journeyed with Catherine through IFS and group work:

  • "This group was an eye-opening experience and has stuck with me ever since! "

    “The group has been impactful in my day-to-day life, from making choices in setting boundaries, to being able to positively promote myself in my work. Working with Catherine on what my core values are and being able to explore what that looked like really expanded my capacity for having space for myself and facing my own self doubt with curiosity.” —B.W

  • IFS has changed my life!

    I have been able to get down to the root of myself and learned so much in the process. Prior therapy I’ve done always felt like a band aid, or a “treat the symptoms” type of healing that didn’t really get me anywhere. I was still lost, anxious, and full of self doubt. I was tired of not understanding where my problems stemmed from and what to do to fix them. Since IFS, I’ve learned how to use these tools to create a loving space for myself. My anxiety and depression no longer control my life, and it’s one of the most freeing things I’ve ever felt. I learned how to truly love myself.  —E.C.

  • "IFS has helped me on my personal journey by giving a voice to different parts of myself and allowing each to have room to express itself."

    “Catherine and I often joke it's like the literal representation of the movie, Inside Out. As a creative person, that visual representation has greatly helped me create healthy relationships with all the different parts of myself. Rather than feeling like I "should" act a certain way and "shouldn't" listen to certain thoughts, I've grown to be curious to hear what comes to the surface inside of me. IFS has helped me learn to communicate more kindly to myself, be more patient as I learn and grow, and appreciate all of who I am. My mind has become a much safer place to be after practicing IFS therapy for the past year and a half.”

    —D.F.

  • I have made more progress with IFS.

    “I spent the last 30 years working with a variety of therapists and doctors in an attempt to address chronic depression and anxiety. In the last 3 years with Catherine doing IFS, I have made more progress than that previous 27 years combined.”  —G.H.

  • “My heart just finally turned on.” —D.W.

Why join Befriend Your Inner Critic?

  1. Transform Your Inner Critic into an Inner Ally
    Learn how to meet your critical parts with compassion and curiosity, so they soften and begin working with you instead of against you.

  2. Experience Real Inner Harmony
    Rather than feeling pulled in different directions, you'll begin to cultivate a grounded, trusting relationship with all parts of yourself.

  3. Feel Deeply Seen and Supported
    You're not alone. In this intimate IFS group, you'll be witnessed and held by others on a similar journey—no fixing, just compassionate presence.

  4. Live from Your Core Self
    Reconnect with your calm, confident, and compassionate Self—and begin leading your life from that centered, wise place within.

I want this level of deep healing, of deep knowing, of deep trust in yourself—to be yours.

I long for you to feel deeply loved, seen, and known by you. To know deep down that you always, always have yourself as your ally, support, and guide.

It is possible. Come join me. Come home to yourself.

When I befriended myself…

This program is for you if…

  • You're ready to shift from self-criticism to self-compassion.

  • You’re curious about Internal Family Systems (IFS) and want guided support in applying it to your life.

  • You sense there’s more to you than anxiety, perfectionism, or people-pleasing—and want to meet the parts underneath.

  • You want to feel more inner peace, clarity, and connection with yourself.

  • You long to be in a safe, supportive space with others on a journey of inner healing and self-trust.

This program is not for you if…

  • You're looking for quick fixes or surface-level mindset shifts.

  • You’re not open to exploring your inner emotional world or internal parts.

  • You’re currently in acute crisis and need higher-level or individual clinical support.

  • You prefer a worksheet-driven highly structured approach over an intuitive, relational one.

Let me tell you something, you do not have to keep battling your inner critic, hiding your tender parts, or feeling like you’re too much —or not enough.

There’s a gentler way. A wiser way.

A you-centered way.

Ready to Befriend Your Inner Critic?

Join our small group of kind, courageous humans on an 8-week journey of self-trust, inner connection, and deep healing through Internal Family Systems (IFS).
Come as you are. All parts of you are welcome.

✨ Spots are limited to keep the group intimate and safe.

🕊️ Enrollment closes December 22.


Step into a sanctuary where you can finally feel seen, soften your inner world, and come home to yourself.

Meet Your Guide:

Catherine Quiring, MA, LMHC

IFS Practitioner • Self-Trust Coach • Fellow Traveler

I’m not just a guide in this work—I’m also a witness to how life-changing it can be.

For years, I lived under the weight of inner criticism, perfectionism, and people-pleasing. I tried hard to be who I was “supposed” to be—good, successful, kind, capable. But inside, I often felt fragmented, exhausted, and disconnected from myself. The inner pressure was relentless.

Internal Family Systems (IFS) helped me name and befriend the parts of me that were trying so hard to protect me—from failure, from rejection, from shame. I discovered the tender exiled parts that had longed for care but never had a voice. And I found something even deeper: the calm, clear, compassionate Self at the center of it all.

Now, I live from that place more and more. It’s not about perfection—it’s about relationship. With myself. With all my parts. With the world.

I created Befriend Yourself to offer others what I wish I had earlier in my journey: a space to feel safe, seen, and supported while exploring your inner world. This group is a sanctuary for healing and reconnection, rooted in the belief that you don’t need to be fixed—just gently welcomed back home to yourself.

Ready to Befriend Yourself?

You don’t have to keep battling your inner critic, hiding your tender parts, or feeling like you’re too much—or not enough.
There’s a gentler way. A wiser way. A you-centered way.

Join our small group of kind, courageous humans on an 8-week journey of self-trust, inner connection, and deep healing through Internal Family Systems (IFS).
Come as you are. All parts of you are welcome.

✨ Spots are limited to keep the group intimate and safe.

🕊️ Enrollment closes December 22.

Step into a sanctuary where you can finally feel seen, soften your inner world, and come home to yourself.