Your inner critic has been speaking for years. This workbook teaches you to answer back, kindly and with skill.

From Critic to Compass is a 40-day guided journaling workbook for anyone who is tired of the harsh voice in their head. It combines three evidence-informed approaches in one simple daily practice:

• CBT thinking tools to spot the 12 common cognitive distortions and test your thoughts against the facts

• DBT skills to validate your feelings, accept what you cannot change, and calm your body when emotions run high

• Guided self-hypnosis scripts to rehearse a calmer, kinder inner voice while you are deeply relaxed

Each day takes about 10–15 minutes: one honest question, one deeper reflection, and one tiny practice. You also rate your "critic's volume" before and after, so you can see your progress. You'll move through five phases: Notice, Name, Question, Soothe & Accept, and Rebuild. By Day 40 you will have your own Inner Ally Plan to keep using afterwards.

Join the guided class. Scan the QR code to attend the live class linked to this workbook, where Manisha walks you through the method step by step. Bring your workbook and your questions. You'll get the most from it if you attend, write along, and practise the daily exercises.

For counsellors, teachers and mentors: the book also works as a ready-made structure for teen and youth sessions. Use the five phases as a session series. Use the distortion chart as a shared language ("which thinking trap is that?"). Use the thought-record pads and DBT skill pages as in-session activities or take-home work. The daily prompts also make good group discussion starters.

This workbook is an educational self-help tool and does not replace therapy or professional care.