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This article was co-written by Kirsten Parker, MFA. Kirsten Parker is a mindset and action coach, based in Los Angeles, California. She helps successful people overcome stress and self-doubt. She specializes in helping clients boost their confidence and self-understanding by combining tools in the fields of psychology, habit change, and self-regulation. She is an expert in using the HeartMath technique, trained in stress management, anxiety, smart energy, along with emotional intelligence and the science of self-acceptance. She holds a master’s degree from the Yale School of Drama in theater management.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 25,875 times.
Doubts often cause many problems in our lives. Doubt can lead to a range of emotions such as insecurity, guilt, anger, sadness, and despair. Don’t forget, though, that it’s normal for everyone to experience it. To dispel doubts in your heart, you need to understand and turn them into positive things. Don’t let doubt take away your joy in life; Learn to examine doubtful thoughts and let them pass, and you will find inner peace.
Steps
Understand your self-doubt
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Acknowledge feelings of doubt. You will never overcome an obstacle without first acknowledging that it exists and influences your decisions. Doubts arise for good reason. It is not your enemy, nor is it a sign of inferiority.
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Question the doubt. What are you doubting? Where do those concerns come from? Asking questions is an important aspect of reflecting on your own actions, so don’t be afraid to ask questions, even to yourself. Focus on what’s holding you back, and you’ll know where the key doubts are. After careful consideration, you will most likely realize that those concerns are not that serious. [1] X Research Source
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Recognize and combat cognitive distortions. No one can discern everything in the world all the time. Sometimes we let our emotions overwhelm our reason and believe things that are not true. Ask yourself if you are stuck in one of the following. [2] X Research Source
- Refine, or eliminate the positive aspects to focus solely on the negative. Maybe you find yourself focusing on just one difficult detail, making the task before you appear murky. Don’t ignore that detail, but look at other aspects as well. Many situations also have bright sides that you can consider
- Generalization hastily, that is, when we rely on a single piece of evidence to draw broader conclusions. When we witness a bad event happening, we suddenly expect it to happen again. Sometimes this over-generalization leads to hasty conclusions – we assume that the problem is more serious by relying on small data rather than trying to examine it more closely. Never hesitate to seek out more information and data, especially those that might challenge generalizations.
- Tragedy is when you focus on the worst possible outcome. There are times when you wonder, “What if something terrible happened to me?” Worst case scenario thinking often leads people to exaggerate minor flaws or minimize the positives that can be just as important. Build your confidence by thinking about the best scenario and what you want to achieve. Neither of these scenarios may materialize, but thinking about the brightest can help alleviate doubts stemming from fear of the worst-case scenario.
- Emotional reasoning is when we believe that our feelings are the truth. You may often say to yourself, “Whenever I have a premonition of something, it is as if it happened.” Remember that our vision is limited, and your feelings may only tell part of the story.
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Distinguish between reasonable doubt and irrational doubt. By questioning your suspicions, you may find that some of them are unfounded. Reasonable suspicions would be based on the likelihood that you are trying to do something beyond your capacity. [3] X Research Sources
- Ask yourself if your mission is similar to something you’ve done in the past, especially if it’s helped you grow. If so, you don’t have to doubt your abilities.
- Irrational doubts often arise from cognitive distortions, and if you find yourself thinking that way, your suspicions are probably irrational.
- It may be helpful to write down your feelings in a journal. It will help you track and organize your thoughts and feelings.
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Avoid seeking validation from others. When you often have to rely on those around you for confirmation of your opinion, you are sending the hint that you don’t trust yourself. [4] X Research Sources[5] X Research Sources
- Seeking validation is not the same as asking for advice. Sometimes an outsider’s perspective can help you gain a clearer understanding of your concerns. If your doubts are related to a skill or expertise, talking to someone who is successful in that field can help you see the path ahead. However, do not forget that you are the final decision maker.
Dispel doubts
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Practice mindfulness methods. Based on Buddhist principles, mindfulness involves contemplating the present moment, focusing on the world around, without thinking about the future. By focusing only on the present and the things happening around you, you can ease your worries about the future. [6] X Trusted Source HelpGuide Go to source The University of California Berkeley’s Greater Good Science Center (GGSC) offers relatively easy-to-follow mindfulness exercises that you can practice as a beginner. [7] X Trusted Source Greater Good in Action Go to Source
- Breath meditation. In a comfortable position (sitting, standing, or lying down), breathe slowly and with control. Breathe naturally, listening to how your body feels and reacts while you breathe. If your mind starts to wander and think about other problems, note that and focus on your breath again. Practice this exercise for a few minutes. [8] X Trusted Source Greater Good in Action Go to Source
- Give yourself moments of love. Think about a situation that causes you stress or doubt and listen to see if you can feel the tension in your body. Acknowledge the pressure and pain (GGSC suggests phrases like “This is a painful moment”). Remind yourself that suffering is a part of life, a reminder that other people have concerns just like you. Finally, place your hand over your heart and say affirmations (GGSC suggestion: “I will love myself” or “I accept myself as I am”). affirmations consistent with your doubts or concerns [9] X Trusted Source Greater Good in Action Go to source
- Walking meditation. Find a place where you can walk about 10-15 steps, outdoors or indoors. Walk slowly, pause and breathe, then turn around and move on. Notice the different movements of the body in each step. Feel your senses as you move, including breathing, the sensation of your feet on the ground, or the sound of each step. [10] X Trusted Source Greater Good in Action Go to Source
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Change the way you view failure. This can help you avoid doubting your abilities because of the risk of failure. You can still fail, but that’s not necessarily a bad thing. We are not always successful. Instead of seeing failure as an obstacle, see it as a lesson for the future. Redefining failure is an “experience,” an answer that tells you where you need to do better. Don’t be afraid to do it again, and this time focus more on the areas where you need to improve. [11] X Research Source
- Reflect on times when you failed, even on the smallest task, and remember what you did to improve. Maybe it’s as simple as learning a motor skill like riding a bike or throwing a ball on target. If it doesn’t work the first time, adjust and try again next time.
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Appreciate your own achievements. Remember that you have achieved many achievements in the past. Look back at past experiences where you accomplished a goal, no matter how small. Use that experience to build confidence in yourself that you are capable of more. Some achievements may even position you to overcome your current fears. [12] X Research Source
- Your life is always full of achievements, big or small. Of course, it can be huge achievements like completing a project at work or losing weight with a new diet, but sometimes it’s as simple as doing something nice for a friend or treating yourself to death. be kind to someone.
- It’s also helpful to talk to yourself as if you were talking to a friend in the same situation. If there is a friend who is in the same situation as you, perhaps you will sympathize and encourage them. Don’t try to unnecessarily set higher standards for yourself. [13] X Research Source[14] X Trusted Source Greater Good in Action Go to Source
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Don’t be perfectionist. If you expect yourself not only to be successful but also to be perfect, chances are you won’t reach your goal. That decision will lead to fear of failure and error. Be realistic when setting goals and expectations. You’ll probably soon find out that failing to achieve “perfect” goals isn’t as frustrating or reprehensible as you might think. [15] X Research Source[16] X Research Source
- As with doubt, you need to realize that you are trying to be perfect. If you often hesitate, give up easily when things don’t go well at first, or torment yourself with trifles, then you are probably being too perfectionist.
- Think about how outsiders will see you. Do you expect them to be so dedicated and successful? There are probably other ways of looking at what you’re doing.
- Look at the overall picture. This is an effective way to avoid getting bogged down in small details. Ask yourself about the worst possible scenario. Will you survive that situation? Will it still matter a day, a week, or a year from now?
- Set acceptable error levels. Compromise with yourself about things that don’t have to be perfect. Make a list of the gains and losses that you have set for yourself while trying to be perfect.
- Face your fear of imperfection. Experiment by intentionally making minor omissions, such as sending emails without double-checking for typos or intentionally cluttering your home in visible areas. By exposing yourself to such failures (which aren’t really failures), you may become more comfortable with the idea of being imperfect.
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Learn to accept uncertainty. Feelings of doubt sometimes arise because we cannot be sure of what will happen. Because no one can foresee the future, this life is always full of uncertainties. Many people let the fear of an uncertain future paralyze them and prevent them from taking positive action in life. [17] X Research Source
- Make a list of your behaviors when you are in doubt or faced with certain tasks. If you often seek validation (not advice) from others, are always hesitant to procrastinate, or have to double-check everything, write down which tasks cause you to behave this way. . Ask yourself how you handled those situations, especially when it didn’t work out as you hoped. You will probably find that the worst-case scenario you imagine won’t happen, and that things that go wrong can still be easily fixed.
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Take small steps towards your goal. Instead of getting overwhelmed by a big task, think of it as small goals. Instead of worrying about the unfinished business, celebrate each step of the progress you’ve made. [18] X Research Sources
- Don’t be afraid to set deadlines for work. This can help you identify which tasks are the most important and require more work, so you also avoid spending too much time on a particular task. Make sure to stick to the deadlines you’ve set. More work will arise to fill the time allotted for it, so you should limit your time so you don’t have to work too much. [19] X Research Source
Advice
- Sometimes it’s helpful to ignore things that don’t go as planned. However, don’t overlook things you can handle, like paying bills or mending a relationship.
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This article was co-written by Kirsten Parker, MFA. Kirsten Parker is a mindset and action coach, based in Los Angeles, California. She helps successful people overcome stress and self-doubt. She specializes in helping clients boost self-confidence and self-understanding by combining tools in the fields of psychology, habit change, and self-regulation. She is an expert in using the HeartMath technique, trained in stress management, anxiety, smart energy, along with emotional intelligence and the science of self-acceptance. She holds a master’s degree from the Yale School of Drama in theater management.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 25,875 times.
Doubts often cause many problems in our lives. Doubt can lead to a range of emotions such as insecurity, guilt, anger, sadness, and despair. Don’t forget, though, that it’s normal for everyone to experience it. To dispel doubts in your heart, you need to understand and turn them into positive things. Don’t let doubt take away your joy in life; Learn to examine doubtful thoughts and let them pass, and you will find inner peace.
Thank you for reading this post How to Say Goodbye to Doubts at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
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