Understand Your Triggers
It’s normal to feel nervous before a big event, whether a job interview, test, or presentation. But if you’re constantly psyching yourself out, it can hold you back from reaching your full potential. The first step is to understand your triggers. What makes you start doubting yourself? Is it a certain situation, such as speaking in front of a large group? Or is it a type of person, such as a perfectionist boss? Once you know your triggers, you can start to address them.
Identify your main triggers
The first step to learning to stop psyching yourself out is identifying your main triggers. These are the things that usually set off your anxiety or negative thinking. Once you know your triggers, you can start working on strategies to deal with them.
Some common triggers include:
-Performance anxiety: This can be triggered by things like giving a presentation at work or taking an important exam.
-Public speaking: This can be triggered by having to speak in front of a group of people, whether it’s for work, school, or another event.
-Social anxiety: This can be triggered by situations like going to a party or networking event.
-Health anxiety: This can be triggered by worrying about your health or the health of a loved one.
-Anxiety about future events: This can be triggered by things like thinking about an upcoming deadline at work or a family member’s wedding.
Once you know your triggers, you can start working on strategies to deal with them.
Keep a journal to track your triggers
Writing in a journal can help you to identify your triggers and figure out patterns in your thinking. Once you know what your triggers are, you can start to work on addressing them.
Some things to keep track of in your journal:
- when you feel triggered
- what thoughts go through your head
- how you feel physically
- what you did in response to the trigger
- how the situation played out
The more information you have, the easier it will be to identify your triggers and work on managing them.
Reframe Your Thinking
Practice positive self-talk
When it comes to negative self-talk, we can be our own worst enemies. We’re always quick to point out our shortcomings and beat ourselves up for our mistakes, but we’re much less likely to give ourselves credit for our successes. This can have a major impact on our self-esteem and the way we see ourselves.
If you’re looking to reframe your thinking and start seeing yourself in a more positive light, one of the best things you can do is practice positive self-talk. This means speaking kindly to yourself and offering encouragement, even when you don’t feel like you deserve it.
Initially, it may feel strange, but this positivity will become second nature. And as you change how you talk to yourself, you’ll find that your outlook on life also starts to change. Here are a few tips for how to get started:
-Identify your negative self-talk: The first step is to be aware of the negative things you say to yourself regularly. When you catch yourself thinking or saying something negative, make a note of it.
-Challenge your negative beliefs: Once you know what your negative beliefs are, it’s time to start challenging them. Try to develop one or two positive counterarguments for each negative thought. For example, if you tell yourself that you’re not good enough, remind yourself of past accomplishments that prove otherwise.
-Focus on the present moment: One of the best ways to combat negative self-talk is to focus on the present moment. When you get caught up in thoughts about past failures or future worries, take a few deep breaths and bring your attention back to the here and now.
-Practice gratitude: Start each day by taking a moment to think about something you’re grateful for. It could be something as simple as the sun shining or your favorite pair of shoes. Focusing on the things that make us happy can help put our problems into perspective and give us a better outlook on life
Challenge your negative thoughts
Psyching yourself out before an event can negatively impact your performance. If you dwell on past failures or let your imagination run wild with possible future disasters, you’ll likely perform worse than if you had just remained calm and focused. The next time you find yourself feeling anxious before a big event, take a few deep breaths and try to reframe your thinking.
First, identify the negative thoughts that are running through your head. Are you worried that you’re going to embarrass yourself? Or that you’ll make a mistake and disappoint everyone? Once you’ve pinpointed the source of your anxiety, work on reframing those thoughts in a more positive light.
For example, instead of thinking, “I’m going to make a fool of myself,” try telling yourself, “I’m prepared, and I’m going to do my best.” Or, instead of thinking, “I’m going to mess up,” tell yourself, “I’m going to focus on each task and take it one step at a time.”
Shifting your mindset this way can help ease anxiety and improve your performance. It may seem like a small change, but it can make a big difference in how you feel and how well you do.
Build Your Confidence
Feeling butterflies before a big presentation or an interview for your dream job is normal. But if you are constantly plagued by self-doubt, you might be psyching yourself out. Psyching yourself out can lead to a self-fulfilling prophecy- if you believe you’re going to fail, you probably will. But don’t worry; there are several things you can do to build your confidence and stop psyching yourself out.
Set small goals and celebrate your accomplishments
When building confidence, it’s important to start small and celebrate your accomplishments along the way.
One way to do this is to set small goals for yourself and reward yourself when you reach those goals. For example, if your goal is to speak up more in meetings, you could give yourself a treat after every meeting where you succeed in speaking up. This will help train your brain to associate positive experiences with taking risks and challenging yourself, which will, in turn, boost your overall confidence.
Another way to build confidence is to take on new challenges and experiences, even if they initially seem daunting. By facing your fears and overcoming obstacles, you’ll prove that you’re capable of anything you set your mind to – a major confidence booster.
So don’t be afraid to step out of your comfort zone from time to time – it just might be the confidence boost you need!
Find a role model or mentor
One of the best ways to overcome your self-doubt is to find someone who you admire and who has achieved what you want to achieve. This could be a friend, family member, co-worker, or public figure. Once you have found someone to look up to, observe how they think and act. What do they do that makes them successful? How do they cope with setbacks? What would they do in a situation like yours?
When you have a role model or mentor, you have someone to look to for guidance and inspiration. Seeing someone else achieve what you want can help show you that it is possible, and observing how they think and act can give you some valuable insights into how you can overcome your self-doubt.
Take care of yourself
It is normal to feel nervous or anxious before an important event. However, if you find that your anxiety is interfering with your performance, it may be helpful to try some self-care techniques. Taking care of yourself includes getting enough sleep, eating healthy foods, and exercising regularly. It would help if you also avoided caffeine and alcohol.
Get enough sleep
It’s clichéd but true: You do need to get enough sleep. Most people need between 7 and 8 hours a night, although some can function well on 6 hours and others need 9 or 10. Some research suggests that people who slept for 6 hours or less a night were more likely to catch a cold than those who slept for 8 hours or more, so there may be an immune system benefit to getting sufficient sleep.
A lot of times, we psych ourselves out without meaning to. We build things up in our heads to be way worse than they are, and then we get so nervous that we can’t even function properly. It’s a vicious cycle, but it’s one that you can break out of if you’re willing to put in the work. One of the best ways to stop psyching yourself out is to take care of yourself. If you’re eating healthy, getting enough sleep, and exercising, you’ll be much better mentally and physically able to handle whatever you’re stressing about.
It’s no secret that exercise is good for you. It helps your heart and lungs, gives you energy, and even helps improve your mood. But when it comes to mental health, exercise can be even more beneficial. It can help reduce stress and anxiety, improve brain function, and even lift your mood.
But how does exercise help? One way is by releasing endorphins. Endorphins are chemicals in your brain that act as natural painkillers and can also produce a sense of euphoria. Exercise also helps by improving sleep, which can reduce stress and anxiety. And finally, exercise can help improve brain function by increasing blood flow to the brain and helping to build new brain cells.
So if you’re feeling stressed or anxious, go for a walk, run, or get up and move. Exercise can help you feel better both mentally and physically.