Navigating Through Self-Doubt with CBT and ACT Strategies
Self-doubt can be a significant obstacle, with the power to pause the progress of even those who are typically unwavering in their pursuits.
““Our doubts are traitors and cause us to miss the good we oft might win, by fearing to attempt.””
Embracing your true potential and recognising your worth is not just beneficial—it's essential for everyone. That's why we've woven together principles from Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) to craft transformative strategies. These approaches are specifically developed to support and strengthen you whenever those doubtful thoughts arise.
Our hope is that these techniques will guide you towards diminishing self-doubt while boosting your self-esteem and confidence. Let's embark on this journey of self-discovery and empowerment together, unlocking the fullness of your value and capabilities.
Understand and untangling the Roots of Your Self-Doubt
Acknowledging the origin of your self-doubt is pivotal. This insight enables you to address these feelings more effectively. Begin by identifying the specific thoughts contributing to your sense of inadequacy. Reflect on the situations that amplify these doubts and the narrative you tell yourself about your abilities.
Examples of questions you can ask yourself to understand the types of thoughts we want to help you combat:
What specific thought about myself is causing me to doubt my abilities?
When do I most often experience these feelings of self-doubt? (Identify situations, environments, or tasks.)
What triggers these self-doubting thoughts? (Consider people, words, or particular outcomes.)
How do I react physically and emotionally when I experience self-doubt?
What are the patterns or themes in the things that I doubt about myself?
Examine the Evidence
Challenge the veracity of your self-doubting thoughts by analysing recent situations where these feelings emerged. Ask yourself: What factual evidence supports the idea that I am not enough? Often, you'll discover scant evidence against your worth and possibly find proof of your competence and strengths.
These questions are aimed to not only help in identifying self-doubt but also in disputing its validity, which is a cornerstone of CBT.
I encourage you to engage with these questions honestly as possible, as it can lead to a shift in perspective and a reduction in self-doubt.
What actual evidence do I have that supports my self-doubting thoughts?
Have there been instances where I proved these thoughts wrong?
Are my standards for judging my abilities realistic and fair?
How might someone else view this situation differently?
What would I say to a friend who had similar thoughts about themselves?
Are there strengths or successes that I am overlooking when I focus on these doubts?
What might be the worst thing that could happen, and how could I cope with or address it?
Using ACT to help combat self doubt thoughts.
Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that encourages people to embrace their thoughts and feelings rather than fighting or feeling guilty for them. ACT operates on the belief that it’s more effective to accept these challenges rather than to try to eliminate them.
Acceptance.
This is the cornerstone of ACT, where individuals learn to open up and make space for unpleasant feelings, thoughts, and sensations instead of resisting and getting into battle with them. It’s about recognising that some degree of discomfort is a part of human experience and doesn't need to be an obstacle. The question “Can I accept the presence of these thoughts without letting them control my actions?” aims to promote this principle.
Cognitive Diffusion
ACT teaches us to see thoughts for what they really are—just thoughts, not concrete truths or commands that must be followed.
By asking “Am I willing to make room for these thoughts as I move towards my goals?” we encourage cognitive diffusion, which means stepping back and noticing our thoughts to reduce their impact.
Present Moment Awareness
Mindfulness is about living in the moment and experiencing life without judgment.
ACT incorporates this by asking questions like “How do these thoughts align with my core values and the person I want to be?” which directs our attention to current actions and values rather than getting caught up in past or future-focused thinking.
Self as Context
ACT helps us understand that they are not defined by their thoughts or feelings.
By recognising the ‘observing self’ that is constant and ever-present, we can perceive our experiences without attachment, reducing the impact of self-doubt.
Values Clarification
ACT emphasises clarity about what is truly meaningful and important to the individual— their core values. Aligning actions with these values despite the presence of negative thoughts helps to build a rich, full, and meaningful life.
Committed Action
Finally, ACT focuses on taking effective action guided by one’s values, even in the face of difficult or unwanted experiences. This means making a commitment to take steps towards your goals, despite the doubts that may arise.
The ACT approach fosters psychological flexibility—the ability to contact the present moment more fully and to change or persist in behaviour when doing so serves valued ends. Psychological flexibility is beneficial in managing self-doubt because it allows individuals to acknowledge their doubts while still moving forward with actions that are congruent with their values and aspirations.
ACT approached summarised - keeping your hands on the steering wheel of the car!
Consider you're driving a car on a journey, your desired life path, with various passengers in the backseat. These passengers represent your thoughts, feelings, and sensations, especially the ones that provoke self-doubt and fear. Sometimes, they shout directions, warn you of impending doom, or critique your driving skills, attempting to steer you off course or demanding you turn back.
In the context of Acceptance and Commitment Therapy (ACT), the strategy is not to stop the car and argue with these passengers or let them grab the wheel, but to acknowledge their presence without allowing them to dictate the journey. You listen, perhaps nod in acknowledgment of their concerns, but keep your hands firmly on the wheel, eyes on the road, and continue driving towards your chosen values and destinations.
Embrace Expressive Writing
Documenting your deepest emotions can significantly neutralise their intensity. Writing fosters a sense of emotional release, offering clarity and a new perspective on your self-perceived limitations.
Cultivate Self-Compassion Through Reframing Thoughts
Combat critical or self-doubting thoughts with compassionate and affirming statements. Remind yourself, "I am worthy and capable just as I am." This practice nurtures self-acceptance and counters negative self-assessment.
Practice Mindfulness for Present-Moment Awareness
Self-doubt often arises from anxieties about future failures or past mistakes. Mindfulness anchors you in the present, alleviating these concerns. Engaging in just five minutes of daily mindfulness exercises can significantly shift your emotional landscape, helping you appreciate the now.
Adjust Expectations and Challenge Perfectionism
Perfectionism can fuel self-doubt, setting an unrealistic benchmark for success. Embrace imperfection and set achievable goals, understanding that growth comes from learning, not flawless execution.
“Confront your fear and turn the mental blocks into building blocks.
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Experiment and Face Your Fears
Starting on the journey to face our fears through real-world experimentation is not just about challenging our apprehensions; it's a profound exercise in transformation and growth.
When we courageously (with wisdom) step into the situations that scare us, we often find that the thing we were scared of are not as awful as we imagined.
This practice of confronting fears not only reduced their power over us but also converts our perceived limitations into stepping stones for development.
By turning our mental blocks into building blocks, as Dr. Roopleen suggests, we're not only proving our resilience but are also crafting a foundation of confidence and competence upon which we can build a more fulfilling and fearless life.
This approach doesn't just mitigate fear; it leverages it as a catalyst, or spring board for personal empowerment and self-discovery, revealing that on the other side of fear lies untapped potential and unprecedented growth.
Engage in Behavioural Experiments
Inspired by CBT, engage in behavioural experiments to directly challenge the beliefs fuelling your self-doubt. By systematically testing these beliefs in controlled situations, you can gather evidence that counteracts your self-doubt, reinforcing a more balanced and positive self-view.
Smashing Self Doubt out the Water!
Embarking on the path to conquer self-doubt can often feel like navigating through a dense fog. At My Therapist Online, we understand the intricacies of such a journey and offer expert guidance through Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT), alongside other evidence-based approaches. Our aim is not just to offer temporary solace but to chart a course for enduring transformation.
CBT shines a light on the importance of identifying and challenging the specific thoughts that underpin feelings of insecurity. By asking ourselves questions such as, "What evidence supports my self-doubt?" or "How would I treat a friend in this situation?", we begin to see these thoughts for what they often are: unfounded assumptions rather than indisputable truths.
ACT, in harmony with CBT, introduces the practice of acknowledging our thoughts and feelings without letting them steer our lives. It promotes acceptance, mindfulness, and living in alignment with our core values, encouraging us to make space for discomfort while continuing to move forward towards our goals. This fosters psychological flexibility, a cornerstone for resilience and a fulfilling life.
Incorporating practical techniques such as expressive writing, thought reframing with compassion, mindfulness practice, adjusting expectations, and confronting fears through behavioural experiments, we translate these therapeutic concepts into actionable steps. This comprehensive approach not only challenges the specter of self-doubt but also equips individuals to transcend it, enabling full engagement with life, rooted in self-acceptance and dedication to personal values.
At My Therapist Online, our specialists are adept at using CBT, ACT, and a plethora of other strategies to assist you in navigating the complex landscape of self-doubt. Our goal is to empower you to lead a life not constrained by fear or hesitation but marked by authenticity and the courage to be your true self. Whether you're wrestling with self-doubt or seeking ways to enhance your self-esteem and confidence, our team is here to support your journey towards lasting change.
Lisa Johnston
CBT and ACT Therapist
All pictures - from Pexels.com