Self-doubt is normal, but here’s how to stop it from holding you back

“What if I’m not smart enough to handle this?”
“Even if I try, what if I’m no good?”
“What if they think I don’t belong here?”

But… what if you were? 

That’s the thing with self-doubt. It can shake even the most confident person’s belief in themselves.

“Your life now,” says Marisa Peer, a world-renowned Rapid Transformational Therapy trainer, “is the outcome of the thoughts you think and the beliefs you believe.”

And as she teaches in her Mindvalley program, Rapid Transformational Hypnotherapy for Abundance, when you learn how to go from thinking you’re not enough to the belief of “I am enough,” and “everything on the outside will change along with it.”

What is self-doubt?

Self-doubt is that little voice in your head that questions whether you’re good enough. It’s not loud or obvious. Rather, it’s subtle, creeping in when you’re about to speak up in a meeting or try something new.

When it comes down to it, the meaning of self-doubt is simply this: the lack of confidence in your own talents and abilities. But at its core, it’s an expression of inadequacy.

Your life now is the outcome of the thoughts you think and the beliefs you believe.

— Marisa Peer, trainer of Mindvalley’s Rapid Transformational Hypnotherapy program

Marisa shares that many people she’s worked with don’t realize they’re subconsciously sabotaging themselves with self-doubt. Even when they’re ready to grow, it convinces them to stay small.

And the toughest part? It’s incredibly convincing, even though it’s rarely right.

Where does self-doubt come from?

Self-doubt doesn’t just appear out of nowhere. It’s something we pick up from our experiences—what people told us, what we believed about ourselves, and those comparisons we started making way too early in life.

“I realized very early on, with all my clients and patients, they all had the same problem, which is they didn’t ever think they’re enough,” Marisa explains. And it’s true—those comparisons hit hardest in our teenage years, shaping how we see ourselves and fueling feelings of inadequacy long into adulthood.

Social media makes it even worse. Studies show that scrolling through other people’s highlight reels can tank your self-esteem and crank up those “I’m not good enough” vibes.

But self-doubt isn’t just about how you feel; it also rewires your brain. Tatiana Rivera Cruz, LICSW, explains that it changes the brain pathways and the prefrontal cortex that involve higher executive functions.

“There’s another important area in the brain called the Default Mode Network (DMN), which is in charge of self-referential thinking and judgment,” she adds. “When self-doubt hits this network, people often deal with mind-wandering and negative thought spirals.”

This can lead to a domino effect that can mess with your head and spill over into how you show up in everyday life.

Healthy self-doubt vs. debilitating self-doubt

Not all self-doubt is created equal. In fact, some forms of it can be a good thing.

Tatiana explains that the healthy version can actually “promote auto-analysis and help personal growth.” It can be used for self-reflection, growth, improving decisions, considering different perspectives, constructive self-assessment, and motivating learning.

And according to Marisa, we’re “wired to be negative” as part of our survival instincts. But it’s not meant to be constant.

Unfortunately, it’s a habit we’ve carried forward into modern life that can be quite debilitating. It shows up in those moments when your inner voice won’t let you off the hook—spinning every mistake, flaw, or fear into a full-blown mental spiral.

The thing is, self-doubt and overthinking often go hand in hand, making it difficult to make confident decisions or take action. And it’s easy to get stuck in this spiral, mistaking all forms of uncertainty as harmful.

The misconception, as Tatiana points out, is that all self-doubt is harmful. “Although lack of self-confidence is true and debilitates the individual, there’s healthy self-doubt that must be highlighted as well.”

Recognizing the difference separates knowing when your inner voice is helping… and when it’s hurting.

7 different forms of self-doubt and reasons you might be experiencing them

For some, the inner critic shows up loud and proud, demanding all the attention. For others, it’s more subtle, hiding under the guise of habits or thoughts you barely notice.

But if you take a closer look, you might see some familiar patterns. Here are different self-doubt examples that can help you spot where it’s holding you back.

1. Fear of failure. You avoid risks or opportunities because you’re terrified of falling short.
2. Perfectionism. You believe nothing you do is ever good enough, no matter how much effort you put in.
3. Pressure to meet expectations. You feel weighed down by societal, familial, or personal demands to succeed.
4. Comparison to others. You constantly measure yourself against others
5. Past successes. You achieved something amazing and it left you questioning whether you’ll ever be able to do it again or if it was just a lucky fluke.
6. Imposter syndrome. You feel like you don’t deserve your achievements or that you’re a fraud waiting to be exposed.
7. Self-sabotage. You procrastinate or hold yourself back to avoid potential disappointment.

The reasons may vary, but the baseline remains: self-doubt is sneaky. It latches onto anything it can and twists it into a story about why you’re not enough.

And when it’s left unchecked, it can take a major toll on your mental health. And that, as Tatiana explains, can trigger negative thought patterns, contribute to low self-esteem, and even lead to conditions like anxiety or depression.

How to overcome self-doubt: 7 expert-backed tips

Feeling uncertain about yourself can absolutely be frustrating. You might even catch yourself wondering, “Why do I have so much self-doubt?”

When you’re enough, you come into loving yourself, accepting all the great things about you and accepting the not-so-great things and changing them if you can, and accepting them if you can’t.

— Marisa Peer, trainer of Mindvalley’s Rapid Transformational Hypnotherapy for Abundance program

But the good thing is, there are simple ways to tackle it and rebuild your confidence. Here are seven from experts on the topic.

1. Recognize that you are enough

Second-guessing your own capabilities can make it hard to believe in yourself. But the truth is, you’ve always been enough. The sooner you embrace this idea, the sooner you’ll see just how capable you are.

Marisa suggests starting by taking stock of what makes you unique—your skills, strengths, and experiences. (After all, they’ve brought you to where you are today.)

Repeat positive affirmations like “I am enough” to yourself daily. Say it out loud in the mirror, write it in your journal, or even set it as a reminder on your phone. The more you reinforce this belief, the stronger it becomes.

“When you’re enough, you come into loving yourself,” Marisa explains, “accepting all the great things about you and accepting the not-so-great things and changing them if you can and accepting them if you can’t.”

It’s not about perfection but about accepting who you are and knowing that mistakes are part of the journey.

2. Don’t let in destructive criticism

Criticism can be helpful, like when someone gives you solid advice to level up. But it can also hit hard, especially when it’s just plain mean or totally unnecessary.

Research even shows that negative feedback can spike stress levels and mess with your mental well-being—so yeah, it’s a big deal.

How do you get to counter that? You get to decide if it gets to you.

As Marisa puts it, “Your ability to block it out, to not let it in, will change your entire life.” And she’s right—because critics aren’t going anywhere, but your reaction is entirely up to you.

If it’s not constructive or helpful, let it go. Seriously, it’s not worth your energy.  When someone says something hurtful, pause and remind yourself, “This is just one opinion in a sea of opinions.”

And if you’re tempted to fire back, try the ultimate power move: a calm, “Thanks for sharing.” It’s classy, it’s disarming, and it saves your energy for the things (and people) that actually matter.

3. Practice cognitive reframing

“Your words make your reality. If you don’t like your reality, change your words.” Marisa’s known for saying this… and with good reason.

Your thoughts shape your reality. When self-doubt creeps in (the unhealthy one, that is), it’s easy to spiral into negativity.

Here’s what Tatiana suggests that can help: cognitive reframing. It’s when you flip the script and see things differently.

Start by identifying the negative thoughts holding you back. For example, if you’re thinking, “I’ll never be good at this,” pause and challenge that idea. Is it really true? Or is it just your inner critic talking?

Then, reframe it. Instead of focusing on what you lack, shift the perspective to what you’re learning or how you’re improving. “I’m getting better at this every day” is a much more empowering thought.

Reframing takes practice, though, but the results speak for themselves. A 2023 study found that self-guided mental health tools using this kind of technique helped 65% of people break free from negative thought patterns. 

The more you train your brain to look for the positive, the easier it becomes to quiet those nagging doubts.

4. Embrace self-acceptance and self-love

Self-love is about treating yourself like someone worth caring for. Self-acceptance means recognizing who you are right now and making the most of it. Together, they create the foundation for a strong, unshakable sense of self.

Start by being honest with yourself. What are the parts of you that you appreciate most? Maybe it’s your creativity, your loyalty, or your ability to make others laugh. Give those qualities the spotlight they deserve.

Also, don’t forget your quirks and flaws that make you unique. Instead of focusing on what you wish you could change, look at how those traits have shaped your story. They’re part of what makes you, you.

A simple self-love routine can help solidify this practice. Try starting your day with a positive affirmation like “I am enough” or “I am proud of who I am.” Take a moment to journal three things you love about yourself or celebrate small wins from the day. Even five minutes of this can shift how you feel about yourself over time.

“When you can fall in love with who you are,” Marisa says, “you show the whole world you are lovable, and you allow the whole world to fall in love with you, too.”

5. Break tasks into smaller steps

Big goals can feel overwhelming. And that’s where “I don’t know if I can do this” loves to sneak in.

The solution? Tatiana suggests breaking it down. Smaller steps are easier to tackle and give you quick wins to build self-confidence along the way.

Let’s say you’re working on a presentation for work. Instead of stressing over the whole thing, focus on one part at a time. Outline your key points today. Choose visuals tomorrow. Practice delivering it the next day. Each small step gets you closer to the finish line without the pressure of doing it all at once.

Celebrate those small wins, too. Finished the outline? Amazing. Found the perfect graphic? You’re crushing it.

These little moments of progress remind you that you’re capable and keep self-doubt from taking over.

6. Integrate mindfulness techniques

“Mindfulness is a good technique that allows the person to get out of the cycle of overthinking and allows relaxing and calmness,” says Tatiana. It brings your attention to the present moment, breaking the cycle of overthinking and worry.

Start with something simple, like focusing on your breath. Notice the sensations in your body, the sounds around you, or the feeling of your feet on the ground.

Another great technique is journaling. Write down your thoughts and feelings without judgment. Seeing them on paper can help you gain clarity and perspective. And when you stay present, you remind yourself that you’re in control—not your doubts.

7. Seek professional help if needed

Overcoming self-doubt can no doubt feel like an uphill battle—and that’s okay. Seeking professional help is a solid step toward getting the support and tools you need to move forward.

As Tatiana explains, “The most important advice would be seeking professional help if needed. If the individual hasn’t been able to manage self-doubt on their own, professional help would be the first start.”

Therapists and counselors are trained to help you unpack what’s fueling your insecurities and cultivate healthier ways of thinking.

Techniques like cognitive-behavioral therapy (CBT), for instance, can help you identify and challenge those negative thought patterns. Other approaches, like mindfulness-based stress reduction methods, can teach you how to stay present and grounded.

Reaching out for help doesn’t mean there’s something wrong with you. Rather, it’s a proactive move that shows you’re ready to prioritize your mental health. Plus, having someone in your corner who understands what you’re going through can make all the difference.

Awaken your unstoppable spirit

What if self-doubt wasn’t running the show anymore? In The 5 Steps to Reprogram Your Mind for Abundance webinar, Marisa Peer shows you how to rewrite the script—quickly, effectively, and for free.

Join the 436,000+ students who’ve tapped into Marisa’s Rapid Transformational Therapy to erase limiting beliefs and unlock the confidence to thrive in wealth, health, and love. Like Khaled Fallata, a reliability engineer in Saudi Arabia, who has gotten more clarity on what he needs to do to solve his problems and get the abundance that he aspires to get in his life.

In just 84 minutes, you’ll experience a guided RTT session designed to rewire your brain’s patterns and awaken your potential. Whether it’s ditching fear, attracting abundance, or strengthening relationships, Marisa’s method delivers results that stick.

This is the same technique trusted by Olympians, Hollywood stars, and CEOs. Now, it’s your turn to leverage it.

As Marisa says, “If you want to be happy, praise yourself a lot.” And she’ll teach you how when you sign up for the free webinar.

Welcome in.