Defending against inner critic

1. It feels like part of me and I don’t want to be unkind to it?
2. I don't understand why ""changing the subject"" works to disengage the inner critic. Could you talk more about that?
3. Can you defend without knowing what triggered? 
4. Feels like using fuck off is creating more anxiety when was so much calmer?
5. How do you do the thought diary, what do you write down?
6. Feels liberating but also a bit scary breaking rules, fighting back etc, what to do with any fears that arise?
7. Is using movement or gesture like we do in Stop process helpful, eg swinging imaginary baseball bat to defend, or holding hand up to disengage in a “talk to the hand” type gesture?
8. Using the ‘fuck off’ makes me feel more grounded and present. Is it ok to use it where I was using the stop before, to interrupt thoughts? 
9. How should I handle it if the criticism begins with I and not You. For example, “I'm so rubbish at this”
10. What if none of the defences seem to work?