Self-doubt has many causes, and it can lead to many issues throughout your personal and professional life. In fact, self-doubt can lead to what many refer to as a “self-fulfilling prophecy,” in which incorrectly believing in a falsehood or outcome can actually create that outcome. Fortunately, self-fulfilling prophecies work both ways, and developing a positive growth mindset can help you achieve the outcomes you want.
What Is Self-Doubt?
Self-doubt is often defined as feeling uncertain about things that occur in your daily life, including your thoughts and feelings, your decisions, and even your qualifications to do a job or task. Many people experiencing significant self-doubt report a nagging inner monologue trying to convince them that they simply are not good enough, kind enough, able to make smart decisions, or even a good person. Some people experience it very rarely and have the coping mechanisms to deal with it promptly, but others experience it nonstop, and it impacts every single area of their lives.
What Causes Self-Doubt?
Self-doubt has many root causes, and many people who experience the most crippling repercussions of their negative inner monologues simply think self-doubt is normal. Though fleeting thoughts that are quickly managed can be considered normal, self-doubt becomes a problem when it is pervasive and impacts your relationships, professional life, and more.
The three major contributors to self-doubt include cognitive distortion, mental health conditions, and societal influence – most notably social media.
Cognitive Distortion
For those who experience faulty thinking, also referred to as “cognitive distortion,” reality seems different than it truly is. One such example of this that often goes unnoticed is black-and-white thinking, which causes serious issues and often makes self-doubt worse over time. For example, people who experience faulty, black-and-white thinking may assume that they are unlovable if a relationship ends, even though that is not at all the case.
Individuals who deal with cognitive distortion may also pick out the one negative aspect of an experience instead of viewing the experience as a whole. Rather than seeing the broader outcome, they can only see the one negative review out of dozens on their website or the one person out of several in the family who thought the food was too spicy.
Mental Health Conditions
Although health conditions can lead to the development of serious self-doubt, they more often add further complications to those already experiencing it. Those suffering with depression and anxiety, especially, are at risk for potentially harmful self-doubt patterns. Understanding the medical and mental health reasons for self-doubt is paramount to treating it effectively.
Societal Influence
Society shapes everyone psychologically, ultimately determining how they view themselves. With the influx and widespread use of social media, the long arm of peer comparison reaches further than ever. Seeing perfectly curated images of others’ perfect lives, including perfectly clean homes, perfect jobs, and perfect children, often causes individuals to feel less than adequate, leading to serious self-doubt.
In fact, numerous studies have pointed out that frequent, excessive use of social media can actually cause anxiety and depression. Seeing others’ realities that appear ideal at surface level leads to an unending cycle of comparison.
Using a Growth Mindset to Overcome Self Doubt
Understanding the causes of your own self-doubt is essential for determining the tools required to overcome it. Developing a growth mindset to help with cognitive distortion, mental health conditions, and negative societal influence is vital, and seeking therapy is the best way to get started. Therapies vary based on individual needs, but they can include mindfulness, cognitive-behavioral therapy, and creating or finding support networks.
Cognitive-Behavioral Therapy (CBT)
Cognitive-behavioral therapy, or CBT, is designed to help break down the walls that can cause negative or distorted thinking. The thoughts you focus on ultimately influence the way we feel, and the way we feel influences the way we behave. CBT is excellent at uncovering distorted and negative thought patterns, replacing them with positive thoughts grounded in reality.
Mindfulness Practices
Self-doubt tends to gravitate thoughts toward the future, particularly in terms of the “what ifs” in life. Mindfulness aims to keep the focus on the present moment in times of stress. Some of the best and most common examples of mindfulness include meditation, journaling, and purposely treating oneself with compassion and empathy during the worst struggles, thereby calming or even muting thoughts of judgement or doubt.
Support Networks
Finding people who understand self-doubt and give you the encouragement you need to overcome it is essential in your healing journey. Mentorship is one such path, but many therapists recommend support groups on top of the growth mindset therapies listed above. Many individuals find that engaging in activities in their communities, such as volunteer work, aids in developing a sense that they are needed and that they do have the ability to make a difference in their communities.
What Is the Role of a Professional Counselor?
Although overcoming self-doubt may seem simple on paper, the most difficult part of the journey is often understanding what it is, how it occurs, and where it comes from. Reading blogs or disseminating lectures can be helpful, but for those who need real insight and direction – and to know that there are effective therapies that can help – counseling is the best route, especially in the beginning.
Guidance and insight can help you identify the things that trigger your negativity and doubt, allowing you to learn from your past and grow in the future. A therapist’s office is a supportive environment designed to explore your insecurities, and only through exploration can you ultimately overcome them.
When Should You Seek Counseling?
If you still are not convinced that counseling is the right option for developing a growth mindset and overcoming self-doubt, pay close attention to your symptoms. If you experience any of the following, it is important to reach out to a professional at your earliest convenience:
- Isolating yourself from others. If you find yourself withdrawing from those you love, including partners, friends, or family – or if these individuals notice your withdrawal from them – this is a strong indicator of a more serious, deeper issue.
- Feeling emotionally drained or overwhelmed. When anxiety, depression, or even anger take hold, they can have negative repercussions, ranging from damaged relationships to job loss. If you feel consumed by your emotions, reaching out to a professional is important.
- Constantly dealing with negative invasive thoughts. If you always feel as if you are not enough, you are not good enough, or that you would not be missed if you just walked away from everything and everyone, regardless of your attempts to change your thoughts on your own, you should seek professional guidance.
Therapy is not a one-size-fits-all approach, so if you are dealing with self-doubt, cultivating a growth mindset may not look the same for you as it does for other people. Narra Counseling excels in stress, self-esteem, and self-growth counseling, helping our clients overcome negative thoughts, self-doubt, and distorted senses of reality. Reach out today to schedule your appointment.
