by Self-esteem and self-confidence are essential for personal and professional growth. However, due to the high level of competition that exists, many people start to have unfavorable thoughts towards them, especially negative ones. A negative self-perception can negatively affect overall well-being. Additionally, if you experience low mood, anxiety, or less optimism due to these negative thoughts, it could be an indication of a self-effacing behavior.
Health Shots contacted Dr Sonal Anand, Psychiatrist, Wockhardt Hospitals, Mira Road, Mumbai to understand how to control self-effacing behaviors.
Cleared behavior
Here are 6 ways to control self-effacing behaviors and get rid of negative thoughts:
1. Avoid negative thoughts
Negative self-talk can contribute significantly to self-effacing behavior. It is crucial to be aware of these negative thought patterns and to challenge them. Whenever you catch yourself thinking, “I’m not good enough” or “I can’t do this,” stop and replace those thoughts with more realistic, positive statements like, “I can do this and be successful.” . Over time, consciously reframing your self-talk can lead to a more positive perception of yourself.
2. Set realistic goals
Setting goals that are too ambitious and consistently failing to achieve them can reinforce feelings of inadequacy. Dr. Anand says, “To free yourself from self-effacing behavior, set realistic, challenging but achievable goals. Celebrate the small victories along the way and recognize that setbacks are a natural part of the journey. By taking smaller steps, you will gradually gain confidence in your abilities and prove that you can do it.
3. Embrace introspection
Engaging in regular self-reflection is an effective way to understand the root causes of self-effacing behavior. Dr. Anand advises taking a moment to assess your feelings and reflect on the causes of your unfavorable opinion of yourself. This could be influenced by past experiences, societal pressures or even comparisons with others. By identifying these triggers, you can work to process and reframe them.
Read also : Caught in a loop of negative thoughts? Learn to break free
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4. Focus on your growth
Improving your abilities and devoting yourself to acquiring new knowledge can enhance your personal effectiveness. Dr. Anand says, “Consider enrolling in a new class or workshop, start reading a book that expands your understanding, or learn whatever interests you. This will help to become more confident.
5. Surround yourself with positivity
Your view of yourself is greatly influenced by the people and environment in which you choose to live. Spend time with people who encourage and support you. Surrounding yourself with positive influences can help counter negative beliefs you have about yourself. Also, participate in activities that bring you joy and fulfillment, thereby boosting your self-esteem.
6. Practice self-compassion
One of the key steps to combat self-effacing behaviors is to practice self-compassion. Often people struggling with a negative self-perception are overly critical of themselves, treating their mistakes as unforgivable flaws. “Treating yourself with the same consideration and kindness as a friend is part of practicing self-compassion. Admit your mistakes, but also acknowledge your efforts and successes. This shift in perspective can help build a healthier relationship with yourself,” says Dr. Anand.
Ladies, overcoming self-effacing behaviors requires constant effort and a change of mindset. Follow these expert-recommended tips mentioned above and see a shift in your thinking!
