4 Helpful Ways to Release Judgment

Reflect on the protective function that judgment and fear may have served in your life

“Courage is knowing what not to fear.” — Plato

Judgment and fear-based beliefs can keep us from living in a way that is in harmony with our core values and limits the pursuit of real meaning.

Adhering to this type of fear or judgment-based thinking has vast consequences.

Possible results of this type of thinking include: living with self-imposed limits, an avoidant style of relating to others, or inauthenticity.

A judgment-based mindset serves as a protective mechanism.

This mindset tells us we will be safe from harm or pain if our self-imposed limits are in place. But precisely the opposite is true in that it leads to increased suffering and quite possibly a life half-lived.

Clearing long-held patterns of fear and judgment takes time and effort, but is attainable, and starts with awareness.

Taking the viewpoint that the mind is simply a processing center leads us to believe that thoughts are neither good nor bad.

Personal perspectives are simply an inward expression of long-held beliefs and experiences.

From this, we can infer that having certain thoughts doesn’t indicate truth or validity.

This isn’t to say that our feelings don’t matter; it means that questioning automatic thoughts or responses can be a healthy alternative and lead to growth.

Practices to Shift Judgment and Fear-Based Thoughts

1. Master Mindfulness

Self-awareness, especially in moments of duress, is a critical part of releasing and recognizing judgment for what it is; a limiting mindset that can run our lives consciously or unconsciously.

When we are unaware of how our thoughts affect emotions, physical feelings, and social interactions, shifting existing patterns is a challenge.

Create more mindfulness by focusing on thoughts as they arise, taking note that these are patterns created by the mind, often based on personal experience or interpretation and not necessarily facts.

Doing this will bring more peace to those moments.

Give yourself permission to hear these thoughts and, without taking action, separate fact from fiction; validate, accept, and release.

2. Have Compassion

When judgmental or fear-based thoughts intrude, show yourself compassion and patience.

This method of mindfulness paves the way for a more harmonious and loving relationship with the self and with others.

If judgment shows up often in your life, consider proactive ways to let it go.

Recognize how judgment and fear may have held you back from being authentic. It takes practice, but it’s a skill worth cultivating.

Make a conscious choice to forgive yourself and others, and to move forward with less baggage.

3. Think Realistically

Part of the process of increasing mindfulness is in figuring out how to interpret judgmental thoughts.

Realistically notice what could happen as a consequence of the event or action taking place.

At times, judgmental and fear-based thinking arise from catastrophizing or future-telling.

Think about how you are feeling in the moment, and notice the specific emotion that arises from any action or behavior.

For example: “That person behaved rudely, and it made me feel misunderstood and angry.” This is a powerful emotion diffusing technique.

By stating how you feel, it’s easier to let things go.

4. Focus on Growth

Another technique to intentionally change judgmental thoughts is to examine how the practice of mindfulness assists us further with self-development and positive growth.

Shifting awareness to an expanded understanding of our thought patterns, judgmental or not, also creates a sense of gratitude that can bring increased happiness and better relationships with others.

One example, “That person has so much success in life. Why doesn’t my life look like that?”

Instead of choosing needless suffering, rework the judgmental thought to say, “That person has worked hard to get where they are. That’s great, and I’d like to work on myself and have more satisfaction in life. What can I learn here?”

Ending Note:

We each come from a different place, with varying life experiences, personalities, and genetics.

There isn’t one way to do anything or a perfect way to think. When we compare ourselves to others, it’s usually in a way that deemphasizes our strengths.

When making a judgment, think about the forest instead of the individual tree.