How to Deal with the ‘I’m Not Good Enough’ Thought Cycle
When there is a high level of stress and pressure from uncertainty about one’s own abilities, there is a tendency to decrease the efficiency of learning and action.
In a society that is full of competition. Comparison and success. As well as surviving the economic crisis where organizations want to reduce the number of people and want to select only capable people to stay in the organization. It is something that encourages people to try to find their own abilities, both ‘specialized’ abilities and ‘all-round’ abilities. Many people are accustomed to seeking knowledge and developing themselves. Which can be a good thing, leading that person to the success they want.
But many people fall into the trap of being ‘good’ because even though being good can be measured by work, evaluations, and acceptance from others. The feeling of being good that can be truly felt from within may not be as easy to create as you think. This belief in oneself affects feelings of fear, anxiety, pressure, and stress, both during the evaluation period and even during the period of self-development.
When there is a high หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอ level of stress and pressure from uncertainty about one’s own abilities, the tendency to reduce the efficiency of learning and action. When the results of action are not as effective as intended. The belief of ‘I am not good enough’ is repeatedly confirmed, even though this incompetence comes from excessive stress on abilities.
If this cycle continues, it may lead to self-blame and a rigid belief that one is incompetent, resulting in a self-fulfilling prophecy bias, leading to less effort and action, obsessing and selectively remembering only mistakes and failures. Which is detrimental to work efficiency, and may lead to sadness from blaming oneself for being worthless, reducing collaboration with others, and possibly leading to resignation. Here are some ways to cope with the ‘I am not good enough’ thought and behavior cycle.
- Be aware of automatic thoughts that come in. Especially negative automatic thoughts about yourself and your work values. Being aware of your thoughts is a skill that can be trained through reviewing and recording them, as well as finding ways to relieve stress so that you can return to being as efficient at work as before.
- Review your thoughts. Because the thought that I am not good enough comes from conflicting with my beliefs and setting unreasonable conditions. Such as if I get compliments, it means that my boss does not really know me. “I did well because of luck.” Try making a table, writing down the facts, dividing it into two sides, which part of the thought is true and which part is not true. After reviewing your thoughts realistically, come back and notice how your feelings about yourself have changed.
3.Reviewing your thoughts about yourself, you may find that some of them are not true. Which can help you relax emotionally to some extent. As for the truth that may be true, that ‘I am not good enough’ due to mistakes. You may practice accepting that perfection does not exist. Even if you try your best, it is normal to make mistakes. Mistakes are a way to learn, and accepting mistakes is one way to improve yourself.
- In addition to the happiness in the work, look for happiness from doing, determination, feeling good in trying, and mental success from difficult and obstacle-filled work or study. Cooperation with yourself, help and support from others are all perspectives of good feelings that may be overlooked.
- Success does not come from ‘us’ alone. Because the factors of success may consist of many things, such as ability, team, or timing. Looking at the factors of success realistically will help reduce anxiety about your own abilities.
- Communicate needs, obstacles, and mistakes learned with colleagues for the purpose of solving problems together. Because in some tasks, the factors of success depend on both oneself and others. Communicating with each other before having to show the results may help us experience new ideas about success.
7.Reduce comparing yourself to others, especially on social media. Because in the online world where people often show their success to others. There may be difficult backgrounds that we don’t fully understand. The success we see may not always be as we perceive it.
- In colleagues and people around you. You should give compliments and criticisms based on the truth, without being too frivolous or extreme. You should be careful not to label and reduce comparisons because each person has different characteristics and success is not the only factor that will make people happy.