The Concept
"The tyrant is not outside; he is within."
Much of our anxiety does not come from the world itself, but from an internal voice that constantly evaluates our performance. In psychodynamic theory, this is the Superego—the internalized authority figure (parents, society, culture) that demands perfection.
When we fall short of this internal standard, the Superego punishes us with anxiety and guilt. We walk around feeling like we are "in trouble" without knowing why. To reduce anxiety, we must learn to negotiate with this Internal Judge.
1 Identifying the Voice
The Rules
What are the "Shoulds" your Judge enforces? (e.g., "I should never be lazy," "I should always be happy").
The Punishment
How does the Judge punish you when you break a rule? (e.g., insults, stomach aches, sleeplessness).
The Turning Point
From Obedience to Negotiation
1. Name the Judge
Give your Internal Judge a persona (e.g., "The Warden," "Miss Perfect"). When you feel that familiar anxiety of "not doing enough," say out loud: "I hear you, Warden. But I am off the clock."
2. Deliberate Disobedience
Pick one small "rule" to break today. If the rule is "Always be productive," spend 5 minutes staring out the window doing absolutely nothing. Feel the anxiety rise, and tolerate it without giving in. This weakens the Judge's power.