Many people struggle with self-doubt and overthinking, which affects their daily lives. How can someone break free from the cycle of negative self-talk and build confidence?
Answered by Kapil Sharma, counseling psychologist, Better Mind
Many people struggle with self-doubt and overthinking, and it can feel like driving through thick fog—you can’t see the road ahead clearly. But just like a fogged-up windshield can be cleared with a defogger, our minds can also be cleared with the right tools and actions. It’s not a one-time fix—it requires regular effort and care.
Negative self-talk often comes from our inner critic, which is shaped by past experiences like critical parenting styles, lack of emotional validation, or constantly being compared to others. Perfectionism plays a role too—setting unrealistically high standards makes any mistake feel like total failure.
To break this cycle, start by building awareness. One powerful method is the ‘friend test’—ask yourself: If my friend were going through this, what would I say to them? Then apply that same compassion and advice to yourself.
Overthinking pulls us into the past with guilt or into the future with anxiety. Grounding techniques like journaling, breathing exercises, physical movement, or even tapping can bring your mind back to the present.
Pay attention to your internal dialogue. The way you speak to yourself matters. Shift from ‘I can’t do this’ to ‘I’m learning how to do this.’ That small change can build hope and motivation. Confidence and mental well-being are like muscles—they grow stronger with consistent practice. Start with small acts of courage. Over time, these build trust in yourself.
Finally, aim to build a healthy relationship with your inner voice. Treat yourself with the same kindness and patience you would offer to someone you care about. With time, awareness, and practice, it’s absolutely possible to break free from self-doubt and step into a more confident, grounded version of yourself.
