Sensitivity to criticism can affect emotions, thoughts, behaviour, and relationships.

Common signs include:

• Feeling hurt or upset by feedback from others

• Becoming defensive when criticised

• Replaying conversations and comments repeatedly

• Worrying excessively about what others think of you

• Feeling embarrassed or ashamed after making mistakes

• Avoiding situations where you may be judged or evaluated

• Seeking reassurance that you have not done something wrong

• Difficulty separating constructive feedback from personal rejection

• Experiencing strong emotional reactions to perceived disapproval

• Holding yourself to very high standards to avoid criticism

Some people respond to criticism by withdrawing and becoming self-critical, while others may react with frustration, anger, or defensiveness. Both responses often reflect the same underlying fear of rejection, inadequacy, or not being good enough.

Sensitivity to criticism is very common and exists on a spectrum.

Many people become more sensitive to criticism during periods of stress, burnout, anxiety, or low mood. Others may have experienced criticism, bullying, rejection, or unrealistic expectations growing up, making them more likely to interpret feedback as a threat.

People who are conscientious, perfectionistic, achievement-oriented, or highly invested in maintaining positive relationships are often particularly vulnerable to criticism sensitivity.

Although it can be distressing, sensitivity to criticism is a common human experience and something that can be understood and changed.

Personal Criticism Sensitivity

This involves interpreting feedback as a reflection of personal worth or character rather than as information about a specific behaviour or situation.

Perfectionism-Related Sensitivity

People with perfectionistic tendencies may react strongly to criticism because mistakes feel unacceptable or threatening to their sense of self-worth.

Rejection Sensitivity

This involves heightened sensitivity to signs of rejection, disapproval, exclusion, or abandonment from others.

Workplace or Performance Sensitivity

Feedback relating to work, study, competence, or achievement can feel particularly difficult and may trigger fears of failure or inadequacy.

Relationship-Based Sensitivity

Some people are especially sensitive to criticism from partners, family members, friends, or other important relationships because these connections carry significant emotional meaning.

Sensitivity to criticism often persists because certain thoughts and behaviours unintentionally reinforce fears about judgement and rejection.

Common maintaining factors include:

• Harsh self-criticism and negative self-talk

• Perfectionistic standards and fear of mistakes

• Assuming criticism means rejection or disapproval

• Constantly seeking reassurance from others

• Avoiding situations where evaluation or feedback may occur

• Overanalysing conversations and interactions

• Interpreting ambiguous comments negatively

• Long-standing beliefs such as "I'm not good enough," "I must not make mistakes," or "If people see my flaws, they will reject me"

These patterns can create a cycle where criticism feels increasingly threatening, leading to greater anxiety, self-doubt, and emotional distress.

Over time, even neutral feedback can begin to trigger strong emotional reactions because it becomes associated with deeper fears about worth, acceptance, and belonging.

Therapy can help you understand why criticism feels so painful and develop healthier ways of responding to feedback and perceived judgement.

Using evidence-based approaches, including Schema Therapy, we can help you:

• Identify the beliefs and experiences that contribute to criticism sensitivity

• Understand the emotional triggers behind strong reactions to feedback

• Reduce self-criticism and perfectionism

• Challenge fears of rejection, inadequacy, and failure

• Develop healthier ways of interpreting feedback

• Build confidence and emotional resilience

• Learn to separate mistakes from self-worth

• Reduce reassurance-seeking and avoidance behaviours

• Strengthen self-compassion and self-acceptance

Many people discover that their sensitivity to criticism is connected to deeper patterns involving self-esteem, perfectionism, shame, or fears of rejection. By addressing these underlying issues, it becomes possible to respond to feedback more calmly and confidently.

Our goal is not to help you stop caring what others think altogether. Rather, it is to help you develop a stronger sense of self-worth so that feedback, mistakes, and differences of opinion no longer feel like threats to your value as a person.