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Life is a remarkable journey filled with ups and downs, triumphs, and challenges. Along this path, self-doubt is one of the most formidable adversaries we encounter. The nagging feeling of not being enough can hold us back from realising our full potential and enjoying the wonders that life has to offer. 

Self-doubt can quietly seep into our lives, affecting not only our mental well-being but also our physical health. The constant questioning of our abilities and worth can lead to stress, anxiety, and even physical ailments. However, through the practice of yoga, we can embark on a transformative journey of self-awareness, learning to be present in the moment and cultivating a more compassionate relationship with ourselves. 

This blog will explore the roots of self-doubt and its traits and more importantly, discover empowering strategies to trust ourselves and how yoga practices can pave the way to a more fulfilling and mindful life.

Understanding Self-Doubt

Self-doubt is a common human experience. We have all experienced it at some point in our lives. It can emerge from various sources, such as societal pressure, past failures, or negative self-perception. This constant questioning of our abilities and worthiness can cripple our confidence and undermine our dreams.

How does it play out? 

Limiting Beliefs

• We may convince ourselves that we are not good enough, smart enough, or capable of achieving our goals, which can hinder us from pursuing our dreams. When was the last time this thought went through your mind? “I can’t do that because I don’t have enough experience etc…..”

Fear of Failure

• We may avoid taking risks or trying new things because we worry about making mistakes or being judged by others“What would people think if I was successful?” “I’m going against what everyone else did in my family etc”.

Imposter Syndrome

• Imposter syndrome is a form of self-doubt where individuals believe they are undeserving of their accomplishments and fear being exposed as fraud. This can lead to feelings of inadequacy and a persistent fear of being “found out.”

Overthinking and Analysis Paralysis

• Too busy in your head, creating too many scenarios causing you to freeze and are unable to make a decision. This can lead to missed opportunities and a lack of progress in our personal and professional lives. 

Negative Self-Talk

• Negative self-talk, we criticise and berate ourselves for perceived shortcomings or past mistakes. This constant self-criticism can erode our self-esteem and self-confidence.

Seeking External Validation

• Those struggling with self-doubt may constantly seek validation from others to feel worthy or competent. Relying on external approval can be exhausting and unsustainable.

Avoidance of Challenges/Perfectionism

• When faced with challenges, individuals who experience self-doubt may shy away, fearing failure or rejection and that whatever they decide will not be good enough or done up to their perceived standard. Deciding to rather bury their head in excuses and hope it will go away. This avoidance can hinder personal growth and development. 

Stress and Anxiety

• Self-doubt can increase stress and anxiety as we constantly worry about our abilities and performance. This takes up so much of your energy and time, the effects can manifest in the body affecting our immune system, digestion, sleep, mental clarity, breathing, blood pressure, inflammation etc.

Self-Sabotage 

• In some cases, self-doubt can lead to self-sabotaging behaviours, where individuals undermine their success or progress due to feelings of unworthiness.  
• How many times have you manifested something only to sabotage it because you didn’t trust the process or were not willing to accept your worth?

Impact on Relationships

• Self-doubt can affect our interpersonal relationships. It may lead to seeking excessive reassurance, feeling overly sensitive to criticism, or pushing others away due to a fear of rejection.

Strategies to Build Self-Confidence

Self Awareness | Don’t believe everything you think

• Listening to our inner voice that fuels self-doubt and question its accuracy. It is common to find ample evidence to validate our thoughts; however, reflecting on whether these thoughts originated from past experiences where safety, care, or attention were lacking can lead to a revelation.
• Recognising the influence of the past on our present, we may discover that we are carrying those beliefs into our current experiences and if left unexamined, projecting them into our future.
• Relating to our thoughts with self-compassion and acknowledging our inner dialogue as part of the human condition, it is there to keep us safe and self-reflection allows us to give some space to our thoughts and consider how valid they are about our current situation or challenge.

Celebrate your Wins

• Reflect on your accomplishments, no matter how small they seem. Remind yourself of the challenges you have already overcome. This exercise will reinforce your abilities and build confidence.

Embrace the Learning Process | What is this situation teaching me?

• Embrace the idea that life is a continuous journey of learning. Emphasise growth over perfection. Each challenge is an opportunity to gain experience, knowledge, and resilience.

Be Realistic with Yourself | Slow Consistent Steps

• Set achievable and incremental goals. Break down larger tasks into smaller, manageable steps. As you achieve each milestone, you will cultivate a sense of accomplishment and confidence to take on more significant challenges. Use discipline to keep you consistent, having a set routine to help you stay on track leads to a compounding effect.

Comparison is the Thief of JoY

• Comparing ourselves to others is another distraction of the mind and can lead to more feelings of inadequacy. Recognise that everyone’s journey is unique, and your path is no less valuable than anyone else’s. Focus on your self-improvement and personal growth and use your self-awareness practices (meditation, yoga, breathwork, journal) to notice when you are falling into comparison.

Find your People | Surround Yourself with those that are going to lift you up

• Build a support network of friends, family, or mentors who believe in you and your abilities. Their encouragement can be a powerful shield against self-doubt.

Learn from your Mistakes | Failures

• Embrace failure as an opportunity to learn and grow. Failures are stepping stones toward success. Take some time to look at what went wrong, sit with the lessons and acknowledge what you did do and what can be done in the future. Self-compassion is key when acknowledging mistakes or failures. 

Yoga practices to support self-doubt

Yoga can be a powerful tool to support and manage self-doubt. By incorporating specific yoga practices into your routine, you can cultivate self-awareness, build self-compassion, and foster a more positive and confident outlook.

Here are some yoga practices that can help support self-doubt:

Meditation

• One of my teachers, says this is the glue that brings all of the other practices together.
• From simple to elaborate advanced meditations, there is something for everyone and they are available on most platforms. No matter what your experience.
• A basic practice can support us in becoming aware of self-doubt thought patterns and emotions that are moving through us, and allowing the stillness of the physical body time to process and assimilate. 

Heart-Opening Poses

• Heart-opening yoga poses, such as Cobra Pose (Bhujangasana) and Camel Pose (Ustrasana), can help release tension in the chest and open the heart centre. These poses can create a sense of vulnerability, which allows you to cultivate self-compassion and open yourself to self-acceptance. 

Rooting Poses

• Grounding yoga poses, like Tree Pose (Vrksasana) or Warrior Poses (Virabhadrasana), can help you feel more rooted and stable. These poses can instil a sense of inner strength and resilience, in particular, if held for longer than 8 breaths, countering feelings of insecurity and doubt.

Breathwork 

• There are many breathing practices to calm the nervous system and raise our energy and heart rate, but when it comes to simple; learning how to take deep breaths is fundamental when challenged with a flight and flight response. This breathing pattern will bring us straight back into the body and reconnect us to the present moment. Which typically is safe and well.
• Practises, such as Ujjayi Breath or Nadi Shodhana (Alternate Nostril Breathing), can help calm the mind and reduce anxiety associated with self-doubt.

Yoga Nidra

• Deep rest is paramount to feeling more grounded, centred and present. This practice supports the body and mind to relax deeply. Regular practice can lead to increased self-awareness and a greater understanding of underlying self-doubt triggers.

Journaling

• Combine your yoga practice with journaling. After each session, take a few minutes to write down any insights, thoughts, or feelings that arise. This process can help you gain clarity about your self-doubt and begin to work through it.

Gratitude Practice 

• Create a dedicated practice that focuses on gratitude. Noting what you are grateful for each day and in challenging moments activates the brain’s reward system, leading to the release of neurotransmitters like dopamine and serotonin.
• This could include gentle movements, seated poses, and meditative practices that allow you to look inward and explore your inner landscape.

By understanding the roots of self-doubt and implementing empowering strategies, accompanied by bodywork practices, we can unlock our full potential and thrive in our unique journeys. 

Celebrate your achievements, and meet life’s miracles with the unwavering confidence that we are enough and are not broken, waiting to be fixed. Lean on the practices to build trust, heal and thrive in every chapter of our life.