Self-doubt is a lack of confidence in oneself and one’s abilities, decisions, or judgments. Self-doubt usually manifests as insecurity about personal worth, skills, or ability to handle potential outcomes, often leading to hesitation, second-guessing, and a fear of failure. Some self-doubt can be a motivating force. It shows that you recognize the required skills to achieve success in what you do. However, excessive self-doubt can limit your opportunities and negatively impact your mental well-being if not managed constructively.
In this article, we will share the importance of overcoming self-doubt and its common causes. You will also discover tips and techniques, including taking the HIGH5 strengths assessment, to help you master your insecurities and reach your potential. By identifying your unique strengths, you can gain a deeper understanding of your innate abilities and harness them to overcome insecurities and achieve your goals with confidence.
What is self-doubt?
Self-doubt is a feeling of insecurity and lack of confidence in one or more parts of your identity. Self-doubt is something that most of us will experience at some point, but it can become a mindset that prevents you from attaining success and being confident in yourself. Self-doubt can be caused by unpleasant events in the past that created issues with anxious attachment [1]. If someone important tells you that you are useless or unworthy of something good, it can significantly negatively impact your self-esteem and self-image. We also face intense societal pressure to succeed in our careers, relationships, and lives. Such pressure may be more detrimental than motivating for our mental well-being.
What are the symptoms of self-doubt?
Self-doubt can manifest in various ways, affecting both your thoughts and behaviors. Here are some of the most common mental, emotional, and physical reactions that undermine confidence and hinder decision-making:
- hesitation when making decisions
- frequently second-guessing your choices
- struggling with feelings of unworthiness
- believing that you don’t deserve success or happiness
- procrastination out of fear of making mistakes
- avoidance of taking risks or trying new things due to fear of failure
Why is it important to overcome self-doubt?
Self-doubt tends to make you use your emotional state to justify a circumstance you are in, creating a chronic sense of learned helplessness, or a mindset in which one assumes that negative outcomes are inevitable [2]. Learned helplessness contributes to self-doubt by providing explanations as to why you shouldn’t even bother trying to reach for success. Thus, self-doubt makes you miss out on many opportunities that can bring you closer to your dreams. Doubt breeds distrust and insecurity. These feelings manifest within you when you feel challenged or hurt by others. As a result, self-doubt makes you nervous, paranoid and suspicious of others. Self-doubt is the nemesis of true happiness.
By making a commitment to overcome self-doubt, you will:
- Become motivated to equip yourself with the necessary tools to hit your goals,
- See things with an optimistic mindset and open your mind and heart to people around you,
- Build confidence in yourself and others,
- Become willing to seek opportunities outside your comfort zone to improve yourself,
- Actively ask for feedback and become comfortable with constructive criticism that will help you succeed,
- Lose fear of trying new ways of doing things and making mistakes,
- Become resilient in the face of mental health issues such as panic attacks, anxiety, and depression,
- Analyze outcomes, explore new strategies, and be willing to experiment with other alternatives to solve challenges,
- Focus on and grow your successes rather than getting stuck in your missteps,
- Recognize and credit yourself for the hard effort you put in to achieve success and accept that setbacks due to external events are beyond your control.
Pro Tip From HIGH5
Reflect on how leveraging your unique strengths, as identified by the HIGH5 assessment, can contribute to each of these benefits. For example, your strength in creativity can help you explore new opportunities outside your comfort zone.
What are types of self-doubt?
Imposter syndrome
This type of self-doubt makes individuals feel like a fraud, convinced that your achievements are undeserved and you will be exposed as incompetent.
Fear of failure
This self-doubt type arises when individuals are overly afraid of making mistakes, leading to inaction or missed opportunities due to paralyzing failure anxiety.
Comparison to others
Constantly comparing yourself to others fuels self-doubt by highlighting perceived shortcomings, whether that perception is accurate or not. It causes you to question your worth, leading to feelings of inadequacy and insecurity.
Perfectionism
Perfectionists experience self-doubt because they believe that anything less than perfect is unacceptable, making it difficult for them to complete tasks or accept accomplishments.
Fear of success
This occurs when individuals fear the responsibilities or changes that come with success, leading them to sabotage their progress or avoid opportunities for advancement.
5 most common causes of self-doubt
- Past failures or mistakes
- Childhood upbringing
- Comparisons with others
- Perfectionism
- Fear of failure
Past failures or mistakes
Negative experiences can create a fear of repeating them. Past experiences are likely to influence how you feel and react to things significantly. Your experiences mold you into who you are now and how you perceive people and the world around you. Many of us find it difficult to let go. Past failures and disappointments might fill us with fear and self-doubt. This is especially true if you have had negative experiences, such as growing up in an abusive environment or getting dismissed from work without any valid reason. Negative may negatively impact your mental health if nothing is done to develop secure coping skills. Living in the past without learning from your missteps can stop you from achieving future success.
Childhood upbringing
Your childhood environment has a large influence on your behaviors and personality. If you were brought up by parents who punished you when you did something wrong or attended schools that overemphasized academic performance. In that case, you may adopt the habit of doubting yourself. Growing up in a hypercritical environment may cause you to be overly cautious about your decisions. As a result, you may become overly humble or lack self-confidence. You also may have a difficult time accepting compliments from others or acknowledging the success you do achieve.
Comparisons with others
We live in a competitive world, so it is normal for us to compare ourselves to others sometimes. Perhaps you have friends who like to flaunt their wealth and luxurious life on social media. Perhaps you have colleagues who compete for promotion in the workplace. Comparisons make it easy for us to be envious of other people’s “perfect” lives or achievements. We may also feel that we aren’t performing as well as they are. Comparing yourself to others will cause you to lose touch with your true self. You will waste your energy focusing on other people’s lives when the most important thing is how you live your own.
Perfectionism
Perfectionism is a significant contributor to self-doubt, as it involves setting unrealistically high standards for oneself and feeling that anything less than perfection is unacceptable. Perfectionists often focus on their flaws and shortcomings, which can lead to constant self-criticism and an overwhelming fear of failure. As a result, the pressure to be perfect can stifle creativity, limit growth opportunities, and ultimately reinforce feelings of inadequacy, making it challenging to acknowledge and celebrate personal accomplishments.
Fear of failure
Fear of failure is a powerful driver of self-doubt, as it often stems from a deep-seated anxiety about not meeting expectations – either self-imposed or those perceived by others. When the dread of failing looms large, it can create a cycle of avoidance, where individuals hesitate to step outside their comfort zones or try new things, further entrenching feelings of inadequacy. Ultimately, this pattern can hinder personal and professional development, leaving individuals feeling stuck and unfulfilled.
13 techniques that will help you overcome self-doubt
- Remember your previous successes
- Take a break and get a boost of optimism
- Don’t be afraid to seek help
- Notice your thought processes
- Practice mindfulness
- Avoid making excuses
- Raise your self-awareness
- Practice self-compassion
- Challenge your inner critic
- Set realistic goals
- Focus on strengths
- Surround yourself with positivity
- Take action despite doubts
Remember your previous successes
To overcome self-doubt, make a practice of intentionally reflecting on your previous successes. Acknowledging past achievements, no matter how small, reinforces your self-worth and capabilities. Keeping a success journal can serve as a powerful reminder of your skills and resilience during challenging times, helping you approach new challenges with confidence. If you are having a hard time identifying success in your life, take a look at your strengths as identified by the HIGH5 assessment. Focusing on your innate strengths can help you remember times when you did reach your goals and make a positive difference.
Take a break and get a boost of optimism
The longer we are trapped in a place or feeling, the more difficult it is to break free from it. Schedule some time off to unwind and redirect your attention to something positive. It could be watching your favorite TV show, spending quality time with encouraging friends, or enjoy your favorite hobby. Knowing how to distract yourself in cycles of self-doubt allows you to clear your negative thoughts. If you need an optimism boost, consider gratitude journaling or writing down possible positive outcomes. Directing your thoughts toward gratitude and hope will change your mindset into a more positive one.
Seek help
Receiving guidance and support from others can break the cycle of insecure thoughts in your head and may boost your self-esteem. If you realize that your fear stems from deep within you, such as childhood trauma or traumatic experiences, you might consider seeking the help of a trusted professional. This step is extremely crucial if you discover that your insecurities are severe and affecting your daily functioning. Therapy can help you feel heard and provide intervention tools to overcome your insecurities.
Notice your thought processes
It’s difficult to notice your negative thoughts and emotions when you have grown accustomed to them. Imposter syndrome feeds on your self-doubts. You may believe that you are undeserving of the success you achieved or incapable of doing a good job. Pause for a moment when these negative thoughts arise. Spend a few minutes questioning yourself about these thoughts. Are they true? What is the evidence to show that the thoughts are true? Focus on the positive things that have happened to you. Doing so will help change your general outlook on everything and become more confident in yourself. Just because it’s a negative thought doesn’t make it more reliable than the positive ones.
Practice mindfulness
Mindfulness exercises can help you concentrate and be conscious of how you feel in the present moment without passing judgment. Mindfulness practices that you may include in your everyday routine include meditation and journaling. Mindful journaling enables you to let go of the urge to judge yourself. It also allows you to reflect on your behaviors and feelings. Writing down your doubts and fears can be a therapeutic exercise. After writing them down, you could even discover that your concerns may not be as significant as you thought. This exercise can assist you in gradually overcoming your self-doubt.
Avoid making excuses
Self-doubt frequently makes us interpret a situation to match our negative mindset. It could be that we are scared of making mistakes, leaving a bad impression, or failing. We tend to come up with excuses to avoid opportunities if we think they are unsuitable. We also may make excuses to avoid what we need to do to prevent our fears from becoming a reality. Start by thinking about a past opportunity that you’ve rejected. What justifications or excuses did you make to convince yourself to reject it? How did you come up with those justifications? How realistic was your fear? Remember that excuses are mental barriers that we create to keep ourselves from moving forward.
Raise your self-awareness
One of the most effective self-improvement tools at your disposal is self-awareness. Use your self-awareness to identify the underlying causes of your self-doubt. What circumstances make you start doubting yourself? Is it because you lack the necessary skills in a certain area? If yes, you can start planning small actionable steps to improve the skill. Most of the things you don’t know can be learned, and you can learn to tolerate constructive discomfort. There are many resources you can make use of to help you. You could hire a coach, attend an online course, or seek advice from a trusted friend or colleague.
Practice self-compassion
Most of us are capable of expressing compassion to others. However, not many people can control their self-doubt with self-compassion. Self-compassion is as simple as being kind to yourself. Research indicates that self-compassion is associated with positive mental health benefits, such as lower anxiety, increased life satisfaction and improved self-esteem [3]. Self-compassion also fosters emotional resiliency. To become more self-compassionate, observe and recognize your fear. Pay attention to fears brought by your critical or judgmental self. Remind yourself that nothing in this world is perfect, including you. It is all part of our collective human experience.
Pro Tip From HIGH5
Incorporate your identified strengths from the HIGH5 assessment into your mindfulness practice. For instance, if one of your strengths is empathy, use it to observe your thoughts and emotions without judgment, fostering self-compassion.
Challenge your inner critic
Recognize negative self-talk and challenge those critical thoughts by questioning their validity. Reframe them into more constructive, positive thoughts. For instance, you can challenge your inner critic by identifying negative thoughts, such as thinking, “I always mess things up,” and reframing it to a positive affirmation like, “I learn from my mistakes and grow stronger with each experience.”
Set realistic goals
Break down your goals into smaller, manageable tasks. Achieving these smaller milestones can build confidence and reduce feelings of overwhelm.
Focus on strengths
By recognizing and utilizing your personal strengths, you can shift your focus from self-doubt to empowerment. This increases self-assurance and lessens insecurities. Use your HIGH5 strengths analysis to boost your self-confidence.
Surround yourself with positivity
Being around supportive and positive people can help reduce self-doubt. They can offer encouragement and support your dreams when you’re unsure of yourself.
Take action despite doubts
Sometimes the best way to overcome self-doubt is through action. Even if you’re unsure, taking small steps forward can help you build momentum and reduce fear.
Self-doubt FAQ
What are examples of self-doubt?
Some examples of self-doubt include not trusting the decisions you make in a situation, being afraid of speaking up because you think your thoughts are not good enough. Individuals with self-doubt are usually unsatisfied with the work they do. When things go bad, they are their worst critic. Also, when people who struggle with self-doubt don’t have the confidence to do something, they procrastinate.
How do I get rid of self-doubt?
There are several tips and techniques to help you get rid of self-doubt:
- It’s important to remember the achievements you achieved in your life.
- It’s essential not to dwell too much on the failures we experienced in the past.
- Practice self-awareness to help you identify the underlying causes of your self-doubt and develop plans to overcome them.
- Learn to be compassionate to yourself, especially when you fear making the same mistakes as you have in the past.
Why am I so self-doubting?
Self-doubt often stems from past negative experiences, fear of failure, or constant comparisons with others. It can also be influenced by a lack of confidence in your abilities or unresolved insecurities.
How to get out of self-doubt?
Challenge negative thoughts, focus on your strengths, and set realistic goals. Practice self-compassion and take small steps toward your objectives to build confidence.
What is self-doubt a symptom of?
Self-doubt may be a symptom of low self-esteem, lack of confidence, or imposter syndrome. It may also indicate unresolved emotional issues, such as fear of failure or past trauma.
What causes overthinking and self-doubt?
Overthinking and self-doubt are often caused by fear of failure, perfectionism, or lack of trust in your decision-making abilities. These can be fueled by past mistakes, societal pressure, or constant self-comparison.
References:
- Rogier, G., Muzi, S., Morganti, W., & Pace, C. S. (2023). Self-criticism and attachment: A systematic review and meta-analysis. Personality and Individual Differences, 214. https://doi.org/10.1016/j.paid.2023.112359.
- Ackerman, C. (2018, March 24). Learned helplessness: Seligman’s theory of depression. Positive Psychology. https://positivepsychology.com/learned-helplessness-seligman-theory-depression-cure/.
- Neff K. D. (2009). The role of self-compassion in development: A healthier way to relate to oneself. Human Development, 52(4), 211–214. https://doi.org/10.1159/000215071.
