The Thought Check-How to Challenge Self Doubt

How to challenge self-doubt?

Let’s try the “Thought Check”.
It helps challenge self-doubt and negative thoughts.

Just 4 steps.

1.    Initial Thought
To start, grab your journal.
Jot down the thought that’s bothering you.
Literally the first thing that pops into your head.

For example:
→    “Everyone else is more talented than me”

2.    Emotional Response
Now, pay attention to how that thought makes you feel.

Jot down your feelings and any physical sensations, like:
→    “I feel discouraged and a bit jealous”

Just write it down without judgment.
It’s okay to have those feelings!

3.    Context & Empathy
Now, take a moment to think about the bigger picture.
Zoom out and look at yourself from a different angle.

Ask yourself:
→    What’s happening around me?
→    How might others feel in this situation?

Write down your answers if you want.
For example, you could say:
“I just saw Jasmine’s (my colleague) amazing project.
And it makes me question my own abilities.
But maybe she’s been working on it longer.
Maybe she faced her own struggles too.”

4.    Conscious Thought
Alright, we have more context now
Now what?
Now, reflect on your initial thought.

Ask yourself:
→    Is this thought really true?
→    What’s a more balanced way to look at it?

You know, maybe you can say:
“It’s true that others have different skills.
But that doesn’t mean I’m not talented in my own way.
I have my own strengths and things I’m good at, too.
We’re all unique!”

This is how to challenge self-doubt.
We just need to challenge our thoughts and embrace our uniqueness