What can we do when we feel criticized or when we feel attacked, and we want to defend yourself?

 
Defending ourselves is natural and human when we feel attacked, so the most important thing to think about is receiving the criticism, with a statement such as:
“I understand you feel that way, tell me what makes you feel that way and what’s your experience.”
It’s kind of like being a ninja. You take it and then you do something else with it. You don’t have to block it, you don’t have to defend yourself, just bring it in, be open to receiving what another person has to say, and thank them for their feedback.