What is *Sh*t I Say to Myself* by Katie Krimer about?

*Sh*t I Say to Myself* is a self-help guide by therapist Katie Krimer that tackles negative self-talk using cognitive behavioral therapy (CBT) and mindfulness. It provides 40 actionable strategies to challenge toxic thoughts, reframe perfectionism, and break cycles of anxiety. The book blends humor with clinical expertise, focusing on common phrases like “I’m not good enough” and offering tools to replace them with empowering mantras.

Who should read *Sh*t I Say to Myself*?

This book suits millennials and Gen Z readers struggling with self-doubt, overthinking, or anxiety. It’s ideal for those seeking practical, no-nonsense advice on silencing their inner critic. Therapists may also recommend it to clients as a supplemental resource for managing cognitive distortions.

Is *Sh*t I Say to Myself* worth reading?

Yes, for its concise, relatable approach to mental health. Krimer combines clinical methods with witty anecdotes, making complex psychology accessible. Readers praise its actionable exercises, though some Gen X users note the slang-heavy tone leans millennial.

What are the main cognitive distortions addressed in the book?

Krimer targets: - **All-or-nothing thinking** (“I’m a total failure”) - **Catastrophizing** (“This will ruin everything”) - **Should statements** (“I should be further ahead”) She provides scripts to reframe these patterns using mindfulness and self-compassion.

How does the book use mindfulness to combat negative self-talk?

The guide teaches readers to observe thoughts nonjudgmentally, label them as passing mental events, and redirect focus to the present. Techniques include breathwork, body scans, and grounding exercises to disrupt rumination cycles.

What are key quotes from *Sh*t I Say to Myself*?

Notable lines include: - *“Your thoughts are electrical signals, not facts.”* - *“Ghost your toxic mind like a bad Tinder date.”* These emphasize detaching from harmful narratives and taking actionable steps toward self-acceptance.

Does Katie Krimer discuss perfectionism in the book?

Yes, she dedicates a chapter to dismantling perfectionism, framing it as a fear-based trap. Strategies include embracing “good enough” outcomes, setting realistic standards, and celebrating minor progress.

How does *Sh*t I Say to Myself* differ from other self-help books?

Krimer’s approach stands out for its Gen Y/Millennial voice, blending clinical rigor with humor (e.g., comparing negative thoughts to “a drunk text from your ex”). It avoids vague affirmations in favor of step-by-step cognitive rewiring.

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3.71(256 Reviews)

내가 나에게 하는 개소리 요약 개요

"Sh*t I Say to Myself"에서 심리치료사 케이티 크라이머(Katie Krimer)는 부정적인 생각들을 '읽씹(ghosting)'할 수 있는 냉소적이면서도 희망적인 가이드를 제시합니다. 인지행동치료(CBT)와 마음챙김 기법을 활용한 이 파격적인 정신 건강 핸드북은 당신의 독설적인 내면의 독백을 하나씩 짚어가며, 독이 되는 자기 대화를 자신감으로 바꾸도록 도와줍니다.

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1장

When Your Mind Becomes Your Worst Enemy

Ever caught yourself in a spiral of self-criticism so vicious you wouldn't dare speak those words to anyone else? You're not alone. For eight years as a therapist, Katie Krimer has witnessed countless forms of self-hatred that keep people trapped in cycles of suffering. Her book "Sh*t I Say to Myself" has struck a chord with readers seeking to break free from their inner critic, becoming a favorite among celebrities like Selena Gomez who openly discuss mental health. The book's cultural impact stems from its refreshing blend of psychological expertise and raw authenticity-Krimer doesn't just theorize about negative self-talk; she shares her journey as a recovered negative thinker, worrier, overthinker, and perfectionist. In a world where mental health awareness has finally entered mainstream conversation, this guide offers something increasingly precious: practical tools to transform our relationship with our own minds.

2장

The Brain's Negativity Bias: Why We're So Hard on Ourselves

Our brains produce upwards of 60,000 thoughts daily, ranging from positive and neutral to negative in valence. Self-talk-our continuous internal monologue-operates on a spectrum from harsh self-criticism to compassionate self-encouragement. But across cultures and personalities, humans demonstrate a remarkable tendency to fixate on the negative aspects of their experience. Evolution shaped our brains to prioritize survival over contentment or happiness. We're wired with a potent negativity bias that makes threatening or unpleasant events dominate our psychological landscape. Research shows that our brain recognizes and processes negative stimuli faster than positive ones, requiring five positive experiences to counterbalance a single negative one. This heightened sensitivity to negative information served our ancestors well for detecting threats but creates challenges in modern life by perpetuating cycles of anxious and pessimistic thinking. This negativity manifests through various cognitive distortions-irrational thought patterns that feel convincingly real. Common examples include all-or-nothing thinking ("If I'm not perfect at this presentation, I'm a complete failure"), overgeneralization ("I got rejected once, so I'll always be alone"), and catastrophizing ("This minor mistake will destroy my career"). You might tell yourself, "I'm not good at drawing, so there's no sense in making art," or "I'm never going to meet someone special," presenting these thoughts as realistic assessments when they're actually self-imposed limitations. The consequences of this negative self-talk extend far beyond momentary discomfort. We spend countless hours ruminating over perceived inadequacies, missing opportunities for growth and connection. These self-defeating thoughts become self-fulfilling prophecies: believing we'll fail makes us less likely to try, confirming our initial fears. Our defensive inner voice damages relationships by making us quick to assume the worst in others, react defensively to feedback, and withdraw from meaningful connections. Imagine having a perpetually critical therapist who follows you everywhere, constantly pointing out flaws and predicting disaster-that's the exhausting reality of living with persistent negative self-talk. What makes this pattern particularly insidious is its subconscious nature. These thoughts feel so natural and familiar that we rarely question their validity. We mistake our subjective interpretations for objective reality, failing to recognize that our experience is shaped by perception rather than fact. Most critically, we remain unaware that this internal dialogue is malleable-that with awareness and practice, we can reshape our mental habits toward more balanced and constructive patterns of thinking.

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3장

Breaking Through "I Can't Change" Mindset

Despite reading countless self-help books or attending therapy, many secretly believe they can't change. This covert self-talk sneaks into our language and keeps us from committing to healthier thinking habits. While we believe others can transform their lives, we remain certain of our own ineptitude. Fear of failure creates paralysis, confirming our original belief that we "can't form good habits" or "always stop short." This self-fulfilling prophecy gets reinforced by guilt and shame, creating a negative cycle that feels impossible to escape. Many people intellectually "get it" but struggle with follow-through, leaving them stagnant and increasingly self-critical about their perceived inability to change. The truth is that change happens naturally with age, but more importantly, our brains possess neuroplasticity-the ability to develop new neuronal connections that can rewire our thinking patterns. This biological fact means we're designed to adapt and grow throughout our lives, not remain fixed in harmful thought patterns. The choice becomes simple: either scare yourself out of taking steps toward growth and guarantee stagnation, or ditch the old self-talk, be courageous, and experience positive change. If you avoid stepping outside your comfort zone, you forfeit the right to complain about aspects of yourself you're displeased with. Developing a growth mindset-believing your abilities can improve through effort-rather than a fixed mindset is crucial. Those with growth mindsets cope better with setbacks, reframe perspectives to maintain motivation, learn from experiences, and prioritize becoming their best selves. Creating lasting change requires building self-awareness first. Reflect on your past change attempts by examining what effort you've put into building new self-talk habits, what barriers prevented change, what fears got in your way, and how you talked to yourself during the process. Then commit to changing your self-talk by writing down your intention and connecting this commitment to your intrinsic values-why changing matters to you personally.

4장

Befriending Your Mind Instead of Fighting It

Talking negatively about how you talk negatively to yourself creates a meta-level of suffering that's counterproductive. We judge our inner experiences with thoughts like "I shouldn't be thinking this," "I'm weak for feeling this way," or "I hate feeling sad"-essentially criticizing our brain for functioning normally, which is as pointless as fighting gravity. We often apologize, justify, or feel ashamed when sharing our thoughts, failing to permit ourselves to simply be human. The first step toward change is catching ourselves mid-judgment and normalizing our mind's activity. Once we consistently recognize our inner critic, we can consciously change our response. Curiosity doesn't come naturally when judging ourselves, but developing it as your default response creates an unmatched superpower. When our mind races or our body responds to perceived threats, we face a choice: let fear dominate through judgment, or become curious about our inner experience by observing without judgment-like scientists studying natural behavior. Instead of judging your thoughts with an "ugh" response, practice asking curious questions with a "huh" attitude. Transform your tone from attitude to wonder. Try exploratory questions like "I wonder why I just had that thought?" or "What would happen if I just let the sadness stay here for a while?" or "What if I accepted that changing this narrative takes time?" Keep asking questions instead of criticizing the organ keeping you alive. This shift from judgment to curiosity creates space between you and your thoughts. It allows you to see that you are not your thoughts-you are the awareness observing them. This distinction is crucial for breaking free from the grip of negative self-talk.

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5장

Challenging the Authority of Your Thoughts

When we have thoughts like "I'm the shittiest friend ever" after making a mistake, we often agree with them without question and make decisions based on these beliefs. This can lead to losing relationships not because of our actual mistakes, but because we decided a single error determined our entire worth. With 50,000-70,000 daily thoughts, our brain can't fact-check each one. Thoughts aren't inherently true or false-they're electrical signals our mind rapidly interprets based on mood, events, and perceptions. Many thoughts are opinions based on years of conditioning. Taking negative thoughts too seriously damages self-belief and worth. To evaluate a thought's truth, ask if it's 100% true, 100% of the time. Would 100 strangers unanimously agree with your perception? When you stop clinging to every belief, you gain choice in whether to let thoughts influence you negatively or find more supportive self-talk. Three evaluation tips can help: First, check if emotions are present and potentially distorting thoughts. When we're anxious, sad, or angry, our thoughts tend to align with these emotional states rather than reality. Second, remember thoughts are just electrical brain activity-worth listening to but not necessarily following. Third, create distance by saying "I'm having the thought that I'll fail" instead of "I know I'll fail." When experiencing negative thoughts, write them down followed by three ways to disprove them. For example, if you think "I'm never going to meet someone," counter with "I cannot tell the future; therefore, I cannot prove this is true." Further fact-check by examining what story the thought upholds, why you're quick to agree with it, how believing it affects your life, and what would change if you no longer believed it to be true.

6장

The Power of Present-Moment Awareness

For most of us, the present moment remains elusive as our minds wander through the default mode network, keeping us stuck ruminating about the past or anxious about the future. Studies show that the average person spends nearly 47% of their waking hours thinking about something other than what they're currently doing. This mental time-travel manifests in various ways - replaying conversations, worrying about upcoming events, or getting lost in hypothetical scenarios. When we spend life lost in thought, we miss the subtle details of our experiences and fall prey to negative thinking patterns that pull us from experiencing what's happening now. Mindfulness-paying attention on purpose, in the present moment, and nonjudgmentally-creates space to observe our thoughts without being controlled by them. This practice involves developing a curious, open awareness of our moment-to-moment experience, whether pleasant or unpleasant. By intentionally redirecting our awareness from what our brain evolved to focus on, we can catch ourselves in the act of negative self-talk and address it immediately. This might mean noticing when we're catastrophizing about a future event or getting caught in self-critical loops about past actions. The benefits of mindfulness extend beyond just catching negative thoughts. Research has demonstrated its profound impact on both mental and physical well-being. It allows us to acknowledge discomfort without adding layers of judgment, helps us accept things as they are rather than how we wish them to be, and significantly improves emotion regulation. Mindfulness encourages self-compassion by creating distance between ourselves and our thoughts, and enhances our relationships by allowing us to observe our behaviors without ego interference. Regular practitioners report reduced stress levels, improved focus, better sleep quality, and increased emotional resilience. Bring mindfulness into your life through various practical approaches: catch your wandering mind and gently redirect it to the present using anchor points like breath or physical sensations; take regular breaks from electronics to tune into your immediate environment; savor enjoyable moments by fully engaging your senses; connect deeply with others through mindful listening; and establish a regular meditation practice, even if just for a few minutes daily. Remember that mindfulness is most effective when practiced throughout each day rather than only during difficult moments - it's like building a muscle that strengthens with consistent use. What makes mindfulness so powerful is that it directly counters the brain's tendency to time-travel mentally. While our minds evolved to plan for the future and learn from the past - crucial survival mechanisms that helped our ancestors anticipate threats and remember valuable lessons - this evolutionary advantage becomes problematic when it pulls us away from experiencing our lives as they unfold. Modern life amplifies this tendency through constant digital connectivity and information overload. By anchoring ourselves in present-moment awareness, we reclaim our ability to fully engage with life rather than merely thinking about it. This practice allows us to respond thoughtfully to situations instead of reacting automatically, leading to better decisions and more meaningful experiences.

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7장

From Catastrophizing to Realistic Thinking

Catastrophic thinking robs us of the present by keeping us focused on imagined future disasters. While panic attacks and health anxiety represent extreme versions, catastrophizing serves no one well. Those who catastrophize tend to magnify their struggles and underestimate their ability to cope, often turning minor setbacks into perceived catastrophes. For example, a delayed response to an email becomes evidence of professional failure, or a minor health symptom transforms into an imagined terminal illness. Understanding why we assume the worst can illuminate our path to change. Some catastrophize to maintain a sense of control - if we imagine every possible disaster, we feel more prepared. Others do it as a defensive mechanism, believing that expecting the worst will somehow cushion the blow if things go wrong. However, research shows that this thinking pattern actually increases anxiety and decreases our ability to respond effectively to real challenges. To counter catastrophic thinking, several evidence-based strategies prove effective: First, accept that uncomfortable situations are part of life, regardless of our expectations. Second, practice labeling catastrophic thoughts as just thoughts - not facts or predictions. Third, develop a self-reassurance protocol, perhaps writing down three past challenges you've successfully overcome. Fourth, systematically write down negative scenarios alongside more realistic alternatives, noting actual probabilities. Finally, visualize yourself successfully navigating through worst-case scenarios, building confidence in your resilience. When facing opportunities like dream jobs where we don't meet all requirements, our inner critic often launches into catastrophic thinking, convincing us not to try at all. This self-protective mechanism helps avoid immediate discomfort but creates long-term regret. For instance, studies show that people regret actions not taken far more than actions that failed. Not trying becomes a misguided strategy to create certainty in an uncertain world, but it ultimately stunts personal and professional growth. To transform your relationship with failure, implement these practical steps: First, reframe failure as a necessary component of learning - consider how every successful person has a history of failures behind their achievements. Second, build trust in your ability to handle undesirable outcomes by recalling past resilience. Third, separate your identity from your attempts - you are not your failures or successes, but rather the person who keeps growing through both. Fourth, remember the "spotlight effect" - research shows that people pay far less attention to our mistakes than we imagine. When visualizing potential defeat, practice asking yourself "So what?" repeatedly until the scenario loses its emotional charge. For example: "What if I fail the presentation?" So what? "My boss might think less of me." So what? "I might not get the promotion." So what? This exercise helps reveal that most feared outcomes, while uncomfortable, are ultimately manageable. The more we can approach potential outcomes with curiosity rather than fear, the more empowered we become to take meaningful action despite uncertainty.

8장

Accepting Reality Without Surrendering to It

Reality can indeed be difficult, and we often try to avoid it. Acceptance doesn't mean giving up or settling-it means acknowledging the present moment without judgment or attempts to change it. Our suffering comes from wanting reality to be different than it is, whether it's frustration over a late train or something more significant. Radical acceptance means stopping resistance with our whole mind, body, and heart-like floating in the Dead Sea, letting the salt cradle us at the surface with nothing to do but be. Humans typically react to distress by trying to change circumstances, changing behavior to cope, continuing to feel miserable, and finally accepting circumstances. Key reminders for radical acceptance include recognizing that reality cannot be changed regardless of difficulty, that there are causes for our experiences, and that while pain is inescapable, we can reduce suffering by how we respond to it. To practice acceptance, write down a stressful event and explore why it's difficult to accept. Create acceptance statements (like "I accept that the friendship is over") and practice saying them confidently. Take deep breaths while relaxing your muscles-a calmer body leads to a less resistant mind. When thoughts of "But I don't accept it" arise, focus on the bare facts of what happened without judgments, and acknowledge "Yes, it is part of my reality." The paradox of acceptance is that it often creates space for change. When we stop fighting against what is, we free up energy that can be directed toward constructive action. By accepting reality as it is right now, we position ourselves to respond wisely rather than react blindly.

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9장

Creating Distance Between You and Your Thoughts

Our struggle isn't with the content of our thoughts and emotions but with our maladaptive reactions to them. We over-identify with thinking and feeling, amplifying negative states instead of viewing inner experiences objectively. This fusion makes perspective difficult and things feel permanent when they're actually transient. We often incorporate criticism into our identity-like being called "too much" or "anxious"-which solidifies faulty core beliefs, removes our power through labeling, and signals to our brain that change is impossible because it's "just who we are." Mindful awareness interrupts overidentification with thoughts or beliefs. This practice requires nonjudgment and balance-neither ignoring nor exaggerating negative experiences. Despite their intensity, feelings and thoughts are passing, impermanent states, not representative of our entire being. Our minds in default mode can be drama queens, but we can choose not to give power to others' perceptions. Transformative self-talk comes when we recognize we take ourselves too seriously and understand that negative inner dialogue can be questioned, ignored, reframed, observed, or accepted-like weather, sometimes it rains, sometimes it shines. To gain perspective, divide a paper into three sections: Situation, Overidentification, and Eagle Eye. Describe a distressing situation in detail, identify aspects you've overidentified with (triggered beliefs or fears), then zoom out for an objective view. For example, turning "My friend didn't text back, they must prefer their new work friend over me" into "This is my best friend of ten years who I just saw recently; they probably have a normal reason for not texting, and it's good they're making connections at work." This practice of creating distance doesn't mean disconnecting from your emotions or experiences. Rather, it means developing the capacity to witness them without being completely consumed by them. It's about gaining perspective while remaining engaged with life.

10장

Breaking Free from Limiting Language

The words "can't," "should," and "always/never" slip into our self-talk with remarkable stealth, limiting our potential and creating unnecessary suffering. When we say "I can't ever get over this" or "I've tried to stop thinking about it, but I just can't," we're limiting ourselves with one simple word. "I can't" usually codes for "I don't want to," "I've tried and failed," "I'm not ready," "It feels too hard," or "I'm too scared." Being specific creates clarity and opens possibilities. For example, "I can't get over them" becomes "I haven't yet properly processed the pain from that experience." "I can't be around my parents" transforms to "I want to protect my emotional boundaries." Similarly, "should" statements imply there's a better way to be than how you are, creating anxiety, inferiority, and guilt. These statements are often idealistic and unattainable, beating us down rather than lifting us up. To overcome "should" statements: examine the evidence (according to whom should you be better?); accept your shortcomings as part of being human; put down the measuring stick you're using for comparison; take away guilt while maintaining accountability; and replace "should" with more productive language. "Always" and "never" are forms of black-and-white thinking that limit our perspective. While sometimes it's easier to use these catchall terms, they often give an inaccurate reflection of reality. The solution is simple: eliminate these words unless they're numerically accurate (always = every single time; never = zero times) or you're deliberately exaggerating. This shift from limiting language to more accurate, nuanced expression isn't just about words-it's about creating mental flexibility that allows for growth, self-compassion, and a more realistic view of yourself and the world.

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11장

Embracing Imperfection and Human Worth

Perfectionism often stems from conditional childhood validation where being "exactly right" meant being safe, loved or accepted. Our universal craving to feel valued creates a sense that something's missing, driving us to prove our worthiness. Yet perfection is both unattainable and subjective-the goalposts constantly move. When we inevitably fall short, harsh self-criticism follows, damaging our self-esteem. Many perfectionists avoid tasks altogether rather than confront the painful reality that perfection is impossible. Letting go means radically accepting our reality-that our best at any moment IS enough. The concept of being unworthy assumes our existence and value are entirely conditional-defined by standards set by parents, society, or relationships. We learned that to be loved, we had to do something, be someone, or prove ourselves. Dr. Glenn R. Schiraldi offers profound wisdom on unconditional human worth: "you are important and valuable as a person because your essential, core self is unique and precious; of infinite, eternal, unchanging value; and good." This principle asserts that we're as precious as any other person, regardless of external validation or achievements. Many believe they're broken because their body and mind carry a history of pain and trauma. This belief strengthens in a culture that offers little mindfulness and compassion, where few know how to interact in emotionally adaptive ways. The perception of being broken stems largely from a society that devalues imperfection. Instead of indulging in thoughts of brokenness and shame, practice repeating statements like "I am a human who has suffered," "I am whole, even though I struggle," or "I do not need fixing. I need healing." Consider exploring the Japanese art of kintsugi, which celebrates the beauty in broken and imperfect things by repairing broken pottery with gold-showing how something broken can become whole again and even more beautiful.

★★★★★

내가 나에게 하는 개소리 요약 완독을 축하합니다

“23일째 매일 사용하고 있어요. 이제 제 일상의 한 부분이 되었습니다.”

jayallen

내가 나에게 하는 개소리 요약의 핵심 주제

negative self-talk
cognitive distortions
inner critic
negativity bias
neuroplasticity and change

내가 나에게 하는 개소리 요약의 명문장

We remain certain of our own ineptitude.
Change happens naturally with age.
Curiosity doesn't come naturally when judging ourselves.
You are not your thoughts—you are the awareness observing them.

내가 나에게 하는 개소리 요약의 등장인물

Katie KrimerAuthor, therapist, and recovered negative thinker

저자 소개

공인 임상 사회복지사이자 Sht I Say to Myself: 40 Ways to Ditch the Negative Self-Talk That’s Dragging You Down*의 저자인 케이티 크라이머(Katie Krimer)는 마음챙김 기반 치료와 인지 행동 기법을 전문으로 하는 심리치료사입니다. 과거 부정적인 사고방식과 완벽주의에 빠져 있었으나 이를 극복한 그녀는, 뉴욕시 유니언 스퀘어 프랙티스(Union Square Practice)에서의 임상 경험과 웰니스 코칭 플랫폼인 그로우스페이스(Growspace)의 설립자로서의 역할을 바탕으로 자기비판적인 사고 패턴을 다룹니다.

그녀의 작업은 직설적인 유머와 실행 가능한 전략을 결합하고 있으며, 이는 청소년 정신 건강 및 트라우마 정보 기반 케어(trauma-informed care) 분야에서의 배경을 반영합니다.

크라이머의 전문성은 The Essential Self Compassion Workbook for Teens 및 The Self-Care Plan for Empaths를 포함한 다른 저서들로도 확장됩니다. 이 책들은 대화형 연습 문제와 과학적 근거를 바탕으로 한 프레임워크 덕분에 심리치료사와 교육자들로부터 큰 호응을 얻었습니다. 뉴욕 대학교(NYU) 실버 사회복지대학원과 보스턴 대학교 심리학과를 졸업한 그녀는 마음챙김 자기자비(mindful self-compassion) 및 수용 전념 치료(ACT) 자격증을 보유하고 있습니다.

밀레니얼 세대 및 Z세대를 대상으로 한 치료 활동을 통해 다듬어진 그녀의 공감 가는 목소리는 복잡한 심리학적 개념을 접근하기 쉬운 도구로 변환한다는 명성을 확고히 해주었습니다. Sht I Say to Myself*는 여러 정신 건강 플랫폼에 소개되었으며, 자기 의심의 굴레를 끊어내는 실용적인 접근법으로 찬사를 받았습니다.

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Stop Doing That Sh*t

Gary John Bishop

Loving What Is

Byron Katie

You Are Not Your Brain

Jeffrey M. Schwartz and Rebecca Gladding

내가 나에게 하는 개소리 요약에 관한 자주 묻는 질문

더 알아보기

학습 계획

Compassionate Self-Talk: Zen & Psychology

This plan is essential for anyone struggling with a harsh inner critic or chronic self-doubt. It offers a unique bridge between clinical psychology and Zen philosophy, making it ideal for those seeking practical emotional regulation tools.

5 h 27 m•4 섹션

학습 계획

Unshakable Self-Trust

This plan is designed for individuals who struggle with chronic second-guessing and social anxiety. It provides a practical roadmap to shift from paralyzing overthinking to decisive action by building a foundation of internal validation.

2 h•4 섹션

학습 계획

Learn to love myself

This plan is designed for individuals struggling with persistent self-doubt or a harsh inner critic who seek a science-backed path to emotional resilience. It provides a structured framework to transition from external validation-seeking to a life rooted in authentic self-worth and healthy boundaries.

5 h 42 m•4 섹션

학습 계획

The Science of Self-Sabotage

This plan is essential for high-achievers and chronic caretakers who feel stuck in repetitive patterns of failure or burnout. It offers a deep dive into the neurobiology of behavior, making it ideal for anyone looking to reclaim control over their choices and mental well-being.

30 m•3 섹션

학습 계획

Stop the Self-Punishment Cycle

High achievers and perfectionists often fall into a trap where self-criticism becomes a barrier to progress rather than a motivator. This plan provides the tools to dismantle negative internal dialogues and build the resilience needed to face uncertainty without self-punishment.

48 m•2 섹션

학습 계획

Dismantle Your Inner Critic

This plan is essential for high-achievers and individuals struggling with perfectionism or chronic self-doubt. It provides a psychological roadmap to transform internal hostility into a supportive mindset, fostering both mental resilience and emotional well-being.

1 h 12 m•3 섹션

학습 계획

i need to be a therapist for me

This plan is essential for individuals seeking to reclaim their mental well-being without relying solely on external validation. It is designed for anyone struggling with self-criticism or emotional dysregulation who wants to master professional-grade psychological tools for self-led healing.

5 h 44 m•4 섹션

학습 계획

Best Self: Stoicism, CBT & Dark Psychology

This learning plan bridges the gap between ancient philosophy and modern clinical psychology to provide a complete mental toolkit. It is ideal for individuals seeking to strengthen their emotional intelligence, defend against toxic personalities, and master their internal dialogue.

5 h 45 m•4 섹션

컬럼비아 대학교 동문들이 제작 | 샌프란시스코에서 개발

BeFreed는 호기심 넘치는 글로벌 커뮤니티를 하나로 연결합니다

4.7

평균 평점

앱 평가 7.84천 개 이상

BeFreed 커뮤니티

정말이지 아직 앱을 다 써 보지도 않았는데, 며칠 써 본 것만으로도 깊은 인상을 받았어요… BeFreed는 제가 써 본 어떤 학습 앱과도 차원이 달라요. 몰입감이 엄청나고 집중력도 실제로 좋아져서, 스마트폰을 하염없이 스크롤하는 분들께 딱이에요!

@ladyInfinity

정확히 23일 전에 BeFreed를 구입했는데, 그날부터 하루도 빠짐없이 쓰고 있어요. 제 일상 업무 흐름과 학습 습관에 완전히 자리 잡았어요.

@jayallen

솔직히 이 앱은 제 기대를 전부 뛰어넘었어요. 어떤 주제든 오디오로 만들어 달라고 할 수 있고, 결과물이 놀라워요. 제 전문 분야는 심리치료 쪽이고 여러 학문이 얽혀 있는데도 답변이 아주 정확해요.

@Raguipa

제일 고마운 건 스크롤하는 시간이 확 줄었다는 거예요. 검색하는 시간은 줄고 흡수하는 시간은 늘었어요. 오디오북 전권, 팟캐스트, 학습 플랜의 조합이 정말 훌륭해요.

@colonyofcreatorsNGO

저는 24년째 PhotoReading 속진 학습 강사로 일하고 있어요… 책과 독서, 배움이 제 전문인데, BeFreed는 정보를 소화하기 쉽게 전달하는 혁신적인 방식을 정말 잘 구현했어요.

@BeFreed user

단순한 책 요약 앱이 아니에요. '재미' 스타일을 써 봤는데, 전통적인 방식보다 훨씬 나은 요약이고 아이디어를 이해하기도 쉬워요. 이것만으로도 값어치를 해요.

@austinakon

이 앱이 정말 좋아요. 며칠 써 봤는데 듣는 걸 멈출 수가 없어요. 시작하기에 이보다 좋을 수 없어요.

@jcrules328

정말 마음에 들어요. 한 달 정도 써 봤는데 숨은 보석을 찾은 기분이에요. BeFreed로 제가 원하는 주제를 직접 만들 수 있어서 좋고, 목소리도 훌륭한 데다 내레이션 선택지가 무궁무진해요.

@DanielCZ

정말이지 아직 앱을 다 써 보지도 않았는데, 며칠 써 본 것만으로도 깊은 인상을 받았어요… BeFreed는 제가 써 본 어떤 학습 앱과도 차원이 달라요. 몰입감이 엄청나고 집중력도 실제로 좋아져서, 스마트폰을 하염없이 스크롤하는 분들께 딱이에요!

@ladyInfinity

정확히 23일 전에 BeFreed를 구입했는데, 그날부터 하루도 빠짐없이 쓰고 있어요. 제 일상 업무 흐름과 학습 습관에 완전히 자리 잡았어요.

@jayallen

솔직히 이 앱은 제 기대를 전부 뛰어넘었어요. 어떤 주제든 오디오로 만들어 달라고 할 수 있고, 결과물이 놀라워요. 제 전문 분야는 심리치료 쪽이고 여러 학문이 얽혀 있는데도 답변이 아주 정확해요.

@Raguipa

제일 고마운 건 스크롤하는 시간이 확 줄었다는 거예요. 검색하는 시간은 줄고 흡수하는 시간은 늘었어요. 오디오북 전권, 팟캐스트, 학습 플랜의 조합이 정말 훌륭해요.

@colonyofcreatorsNGO

저는 24년째 PhotoReading 속진 학습 강사로 일하고 있어요… 책과 독서, 배움이 제 전문인데, BeFreed는 정보를 소화하기 쉽게 전달하는 혁신적인 방식을 정말 잘 구현했어요.

@BeFreed user

단순한 책 요약 앱이 아니에요. '재미' 스타일을 써 봤는데, 전통적인 방식보다 훨씬 나은 요약이고 아이디어를 이해하기도 쉬워요. 이것만으로도 값어치를 해요.

@austinakon

이 앱이 정말 좋아요. 며칠 써 봤는데 듣는 걸 멈출 수가 없어요. 시작하기에 이보다 좋을 수 없어요.

@jcrules328

정말 마음에 들어요. 한 달 정도 써 봤는데 숨은 보석을 찾은 기분이에요. BeFreed로 제가 원하는 주제를 직접 만들 수 있어서 좋고, 목소리도 훌륭한 데다 내레이션 선택지가 무궁무진해요.

@DanielCZ

유용한 정보와 아이디어를 8~15분짜리 팟캐스트 스타일 오디오로 압축해서 들을 수 있다는 게 정말 좋아요. 원래 팟캐스트는 군더더기가 많아서 안 좋아했는데, 여기는 그걸 싹 걷어냈어요.

@BeFreed user

박사 과정을 마무리하는 중이라 낯선 자료를 많이 읽어야 해요… BeFreed에서는 프롬프트만 입력하면 앱이 자료를 찾아서 오디오 팟캐스트로 만들어 줘요. BeFreed의 과정이 NotebookLM보다 더 매끄럽게 느껴져요.

@Brad

아침을 준비하거나 산책하거나 출퇴근할 때 들을 것을 YouTube에서 자주 찾곤 했는데, BeFreed는 광고도 군더더기도 없이 훨씬 더 딱 맞는 걸 들려줘요!

@BeFreed user

이 플랫폼의 가장 큰 장점은 활용도예요. 다루지 못하는 주제가 말 그대로 하나도 없어요. 무엇을 던져도 다 소화해요… 제한이 전혀 없으면서 약속을 실제로 지키는 학습 도구는 정말 드물어요.

@jayallen

BeFreed는 환상적이에요. 디자인이 편해서 헤매는 시간은 줄고 배우는 시간은 늘었어요. 오디오북, 팟캐스트, 학습 플랜의 조합은 천재적이에요. 제 하루가 완전히 달라졌어요.

@BeFreed user

처음엔 이탈리아어로 팟캐스트를 만드는 방법을 이해하는 데 시간이 좀 걸렸는데, 알고 나니까 — 와! 정말 대단해요! 어떤 주제든 설명해 달라고 하면 정말 똑똑하게 잘 설명해 줘요!

@matteo77

BeFreed는 제가 매일 쓰는 오디오북 앱이 됐어요… 제일 마음에 드는 건 텍스트를 넣으면 이동 중에도 들을 수 있는 오디오로 만들어 준다는 점이에요.

@kotanzu1

유용한 정보와 아이디어를 8~15분짜리 팟캐스트 스타일 오디오로 압축해서 들을 수 있다는 게 정말 좋아요. 원래 팟캐스트는 군더더기가 많아서 안 좋아했는데, 여기는 그걸 싹 걷어냈어요.

@BeFreed user

박사 과정을 마무리하는 중이라 낯선 자료를 많이 읽어야 해요… BeFreed에서는 프롬프트만 입력하면 앱이 자료를 찾아서 오디오 팟캐스트로 만들어 줘요. BeFreed의 과정이 NotebookLM보다 더 매끄럽게 느껴져요.

@Brad

아침을 준비하거나 산책하거나 출퇴근할 때 들을 것을 YouTube에서 자주 찾곤 했는데, BeFreed는 광고도 군더더기도 없이 훨씬 더 딱 맞는 걸 들려줘요!

@BeFreed user

이 플랫폼의 가장 큰 장점은 활용도예요. 다루지 못하는 주제가 말 그대로 하나도 없어요. 무엇을 던져도 다 소화해요… 제한이 전혀 없으면서 약속을 실제로 지키는 학습 도구는 정말 드물어요.

@jayallen

BeFreed는 환상적이에요. 디자인이 편해서 헤매는 시간은 줄고 배우는 시간은 늘었어요. 오디오북, 팟캐스트, 학습 플랜의 조합은 천재적이에요. 제 하루가 완전히 달라졌어요.

@BeFreed user

처음엔 이탈리아어로 팟캐스트를 만드는 방법을 이해하는 데 시간이 좀 걸렸는데, 알고 나니까 — 와! 정말 대단해요! 어떤 주제든 설명해 달라고 하면 정말 똑똑하게 잘 설명해 줘요!

@matteo77

BeFreed는 제가 매일 쓰는 오디오북 앱이 됐어요… 제일 마음에 드는 건 텍스트를 넣으면 이동 중에도 들을 수 있는 오디오로 만들어 준다는 점이에요.

@kotanzu1

웹에서 BeFreed가 어떻게 논의되고 있는지 더 보기

지금 바로 학습 여정을 시작하세요

6장

내가 나에게 하는 개소리 요약

내가 나에게 하는 개소리 요약 개요

다양한 학습 방식으로 내가 나에게 하는 개소리 요약 살펴보기

When Your Mind Becomes Your Worst Enemy

The Brain's Negativity Bias: Why We're So Hard on Ourselves

들리는 모든 단어를 눈으로 확인하세요

Breaking Through "I Can't Change" Mindset

Befriending Your Mind Instead of Fighting It

내가 나에게 하는 개소리 요약에서 더 많은 것을 얻으세요

Challenging the Authority of Your Thoughts

The Power of Present-Moment Awareness

들리는 모든 단어를 눈으로 확인하세요

From Catastrophizing to Realistic Thinking

Accepting Reality Without Surrendering to It

내가 나에게 하는 개소리 요약에서 더 많은 것을 얻으세요

Creating Distance Between You and Your Thoughts

Breaking Free from Limiting Language

들리는 모든 단어를 눈으로 확인하세요

Embracing Imperfection and Human Worth

내가 나에게 하는 개소리 요약 완독을 축하합니다

내가 나에게 하는 개소리 요약의 핵심 주제

내가 나에게 하는 개소리 요약의 명문장

내가 나에게 하는 개소리 요약의 등장인물

저자 소개

내가 나에게 하는 개소리 요약 다운로드

다른 사용자들도 좋아한 책

내가 나에게 하는 개소리 요약에 관한 자주 묻는 질문

What is Sht I Say to Myself* by Katie Krimer about?

Who should read Sht I Say to Myself*?

Is Sht I Say to Myself* worth reading?

What are the main cognitive distortions addressed in the book?

더 알아보기

BeFreed는 호기심 넘치는 글로벌 커뮤니티를 하나로 연결합니다

다양한 학습 방식으로 내가 나에게 하는 개소리 요약 살펴보기

When Your Mind Becomes Your Worst Enemy

The Brain's Negativity Bias: Why We're So Hard on Ourselves

들리는 모든 단어를 눈으로 확인하세요

Breaking Through "I Can't Change" Mindset

Befriending Your Mind Instead of Fighting It

내가 나에게 하는 개소리 요약에서 더 많은 것을 얻으세요

Challenging the Authority of Your Thoughts

The Power of Present-Moment Awareness

들리는 모든 단어를 눈으로 확인하세요

From Catastrophizing to Realistic Thinking

Accepting Reality Without Surrendering to It

내가 나에게 하는 개소리 요약에서 더 많은 것을 얻으세요

Creating Distance Between You and Your Thoughts

Breaking Free from Limiting Language

들리는 모든 단어를 눈으로 확인하세요

Embracing Imperfection and Human Worth

내가 나에게 하는 개소리 요약 완독을 축하합니다

다른 사용자들도 좋아한 책

더 알아보기