2 techniques to use when limiting beliefs hold you back

🤔 Ever been in a situation in which you did not perform as well as you could, leaving your confidence at a low and a reluctance to put yourself in such situations again? I have!

The beliefs that we form when such events take place are usually not based on any evidence. They are assumptions that we make about ourselves. These beliefs infiltrate our thoughts, attitudes, behaviours and ultimately affect our performance.
They hinder growth, closing doors to new opportunities and can have an adverse effect on moving forward.

One of my clients, Sally, forgot some key messages, became nervous, lost her confidence and composure whilst presenting at her interview for a Director’s role. When another position  arose, Sally had convinced herself that she will mess up again, is not good enough and so plays it safe by not putting herself forward.

By working with Sally  to challenge her assumptions and limiting beliefs, she was able to reshape patterns of thinking and the emotional connections to these thoughts.
This shift in mindset and emotional framing of reality, helped Sally to move forward, enabling new learning, thinking and behaviour to be embedded.

2 techniques to try when limiting beliefs hold you back

Albert Ellis, developed a way to teach people how their beliefs cause their emotional and behavioural responses. In Sally’s case, it’s not giving a presentation that causes these feelings, it is the beliefs that she has associated with them.

1. The ABCDE technique
·  A (activating event): I messed up in the job interview
·  B (belief): I am failure, not good enough to be promoted, worthless
·  C (consequence): Devastated, others will think I’m a failure, am unworthy
·  Dispute beliefs: Is this true? What is the evidence? There is no evidence to show that by not getting promoted, Sally is an unworthy person or a failure. She has had many successes and accomplishments and is highly regarded by her colleagues.
·  Effect : Realises belief is irrational and is keeping her stuck. To get better at interviewing she enlists the help of colleagues and friends and engages in role playing interview scenarios to build her skills and confidence

2. Visualisation
· Envision a future interview
· Identify concerns and brainstorm solutions.
· Discuss with trusted peers for additional insights/ support/ ideas
· Make a list of the top problems and the strategies for overcoming
· Visualise yourself coping with each problem by using the accompanying strategy
· Picture yourself dealing with the problems as they arise. Keep the imagery, vivid and detailed and check in on how you are feeling
· Keep practising until it feels that what you are doing and how you are behaving comes naturally

How have you overcome limiting beliefs?
Stuck? I’m here to help you reshape thinking patterns, overcome hurdles and move forward. Get in touch 

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