Every October we welcome the start of the spooky season. For this blog, I wanted to bring those two themes together and explore what it really means to face our inner demons.
At Omnia Health Group, we believe that taking time to pause, reflect, and check in with how we’re really doing is vital. This season offers the perfect opportunity to look honestly at the battles we carry inside and begin the work of challenging them. Because the truth is, sometimes our biggest demons can be the voice inside our heads.
In this blog, I will outline a step-by-step approach to identifying and challenging negative self-talk the unhelpful internal dialogue that often maintains low mood, reinforces self-doubt, and restricts personal growth.
Identifying Your Inner Demon
Inner demons don’t usually look like ghosts or monsters. Instead, they show up as patterns of thought and feeling that drain us over time:
- The harsh inner critic that says, “I’m not good enough” or “I’m not doing enough.”
- The shame you carry from past mistakes.
- People-pleasing or perfectionism that leaves you exhausted.
Naming them matters. When we avoid our demons, they don’t disappear they grow stronger in silence.
Step-by-Step Exercise: Draw Your Inner Monster
This Halloween, instead of just carving a pumpkin, try an exercise that therapists often use to help people face their inner struggles: draw your inner monster.
Step 1: Notice the Negative Voice
Start by catching the automatic thoughts that appear when you feel low, stressed, or self-critical.
They might sound like: “I’ll fail,” “I’m not enough,” “Nobody cares.”
These are the voices of your inner demon.
Step 2: Give It a Shape
On paper, sketch what that demon would look like if it were a creature.
Don’t worry about art — honesty is more important.
It might be a shadow, a clown, a monster under the bed, or even a messy scribble.
Step 3: Name It
Give your monster a name, like “The Critic,” “The Shadow,” or “Never-Enough.” Naming helps you separate yourself from the thought.
Step 4: Keep It Visible
Put your drawing somewhere you’ll see it in a journal, on the fridge, or saved on your phone.
Each time the thought reappears, remind yourself: “That’s ________ talking — not me.”
Step 5: Talk Back
Write your own reply.
Example: “I might make mistakes, but that doesn’t make me worthless.”
This is a CBT technique called thought-challenging, which helps reframe negative self-talk.
Why It Works
- Externalising the demon makes it separate from you.
- Catching the thought interrupts it before it spirals.
- Talking back retrains your brain to respond differently, reducing shame and self-criticism over time.
Why Avoidance Makes Them Stronger
Psychologists have long observed that what we resist often persists.
- In CBT, avoiding feared thoughts or situations strengthens anxiety.
- In existential therapy, thinkers like Viktor Frankl and Rollo May emphasise that growth only happens when we confront life’s challenges directly.
When we avoid our inner struggles, the demon gains strength. When we face it, its power begins to weaken.
Therapy: A Safe Arena for the Battle
Exercises like this are powerful first steps. But sometimes, the demons are bigger than we can manage alone. That’s where therapy comes in.
- In CBT, you learn how thoughts, feelings, and behaviours keep the demon alive and how to break the cycle.
- In person-centred therapy, unconditional acceptance helps soften shame and makes it safe to drop the mask.
- In existential therapy, you explore deeper questions of meaning, identity, and courage.
Final Word
This season, don’t just focus on the ghosts and ghouls outside take a moment to consider the ones within.
Challenging your demons doesn’t mean destroying them in one night. It means daring to face them, name them, and take one step toward freedom.
At Omnia Health Group, we walk alongside you on that journey not to fight your battles for you, but to help you find the courage, tools, and self-compassion to face them.
Because the scariest things are not outside of us. They’re within us. And the bravest act is to meet them head-on.