7 Ways to Stop Doubting Yourself

Self-doubt is something almost everyone experiences. It can show up before a job interview, when starting a new role, when sharing creative work or when making a big decision. A little doubt can be useful, prompting preparation and care. Too much can stop you from trying at all.

Many capable people experience strong self-doubt. Researchers have studied the related "impostor phenomenon", the feeling of being a fraud despite evidence of competence. A 2020 systematic review by Dena Bravata and colleagues found that impostor feelings were reported across many professions and demographic groups, with prevalence estimates varying widely depending on how they were measured.

Here are seven ways to quiet self-doubt.

1. Separate feelings from facts

Feeling incompetent isn't the same as being incompetent. When doubt arises, ask: what's the evidence? What have I actually done? What feedback have I received? Feelings are real, but they aren't always accurate.

2. Collect evidence

Keep a record of achievements, positive feedback and challenges you've overcome. Our challenge day on listing your proudest moments is a great place to start. Read your list when doubt creeps in.

3. Prepare well

Sometimes doubt is a signal to prepare. If you're nervous about a presentation, practise it. If you're unsure about a new skill, take a course. Preparation builds genuine confidence.

4. Take small risks

Confidence grows through experience. Start with small challenges, succeed or learn, and gradually take on bigger ones. Each step builds evidence that you can cope.

5. Limit comparison

Comparing yourself to others, especially online, can fuel doubt. Remember that you see others' highlights, not their struggles. Compare yourself to your past self instead: how have you grown?

6. Talk to yourself kindly

Notice your inner voice. Would you speak to a friend that way? Replace harsh self-talk with something more balanced: "This is new, and I'm learning." Our article on self-compassion explains why kindness supports confidence.

7. Act despite doubt

You don't need to eliminate doubt before acting. Many people who seem confident simply act while feeling unsure. Over time, action reduces doubt more effectively than waiting for confidence.

Talk about it

Sharing self-doubt with trusted friends, mentors or colleagues often reveals that they feel similarly. That alone can reduce its power. Mentors can also offer perspective and reassurance based on experience.

When doubt is information

Sometimes self-doubt reflects a real gap in skills or knowledge. That's not a reason to give up; it's a reason to learn. Ask yourself: is this doubt pointing to something I can improve?

When doubt becomes overwhelming

If self-doubt is constant, affects your ability to function or comes with anxiety or low mood, talking to a therapist can help. Approaches such as cognitive behavioural therapy can help you challenge unhelpful beliefs.

Try this

Choose one situation where self-doubt is holding you back. Write down the evidence for and against your doubt, one way you could prepare and one small step you could take this week.

Related: "our deepest fear", you are more than good enough already and the only words you need to overcome your fears.

Sources and further reading

• Bravata et al. (2020), Prevalence, predictors, and treatment of impostor syndrome: a systematic review, Journal of General Internal Medicine

Questions people ask

Is self-doubt ever useful?

Yes, in moderation. It can prompt preparation, care and humility. It becomes a problem when it stops you from trying or ignores clear evidence of your abilities.

What's the impostor phenomenon?

It's the persistent feeling of being a fraud despite evidence of competence, first described by Pauline Clance and Suzanne Imes in 1978. It's common among high achievers and often eases when people talk about it openly.