Self-doubt and overthinking are a bit of a chicken-and-egg situation. Self-doubt fuels overthinking, and overthinking, in turn, amplifies self-doubt.

Self-doubt is the feeling of not trusting yourself—your voice, your ideas, or your ability to figure things out. Overthinking involves pondering on the “what ifs” and focusing on the possibility of things going out of control or what is lacking.

They tend to grow louder when:

• You tie your worth to what other people think.
• You live in a constant “prove myself” mode.
• You torment yourself with past failures.
• You rehearse negative narratives about yourself.

Here’s the tricky part: self-doubt and overthinking don’t always shout. They often conspire with each other and show up as your brain’s way of protecting you.

They hide behind beliefs like:

• “If I’m not great at this right away, maybe I shouldn’t even try.”
• “I’m too old… too young… too late.”
• “If I make a mistake, I’m a failure.”
• “People will think less of me for not being perfect.”
• “I need to anticipate all possibilities in this risky situation.”

They manifest through:

• Impostor syndrome: Feeling like you tricked people into thinking you’re capable.
• Perfectionism: Thinking that if it’s not flawless, it’s not worthy.
• Limiting beliefs: Assuming you don’t have what it takes to do great things.
• Fixed mindset: Believing that circumstances that have been the same for so long cannot be changed.
• Scarcity mindset: Feeling that if someone else is succeeding, there’s no space left for you.

When layers of doubt stack up, overthinking sets in. When you immerse yourself in endless “second thoughts,” self-doubt swallows you. You told yourself you were “being careful” or “being strategic about risks,” but in reality, you were trying to avoid the pain of not feeling enough.

Real Client Stories

Greg, a former athlete working in finance, often compared himself to others and worried about how he was perceived by them. If he wasn’t outperforming his peers, he felt like he was falling behind. Without external validation, his self-doubt grew louder. He felt stuck, measuring his worth by his achievements and comparing himself to others.

Patty, an operations manager, believed that anything less than perfect meant failure. She would triple-check every email, over-prepare for meetings, and shut down when things felt chaotic. She doubted her ability to handle tough situations. The constant overthinking left her mentally and physically drained.

Different stories, same struggle: self-doubt and overthinking. They worry about not being enough.

What Causes Self-Doubt and Overthinking at Work?

To understand the root cause of self-doubt and overthinking, you must first recognize that they affect all of us to some degree.

Within a trauma-informed context, the analogy of the survival brain vs. the thinking brain shows how the brain prioritizes safety and bypasses rational thought. In moments we perceive as dangerous—physically or emotionally—the survival brain triggers the fight-or-flight response.

Connecting the dots, self-doubt and overthinking are a form of psychological flight response.

Maybe we were told, directly or indirectly, that making mistakes wasn’t okay. That being wrong meant something was wrong with us. If we were slower at learning, we were seen as less capable than those who were faster and sharper.

We may have also witnessed others being judged or shamed for not conforming to our cultural norms, and we play it safe to follow all the rules.

We started measuring our value through overachievement or external praise. We learned not to rock the boat or upset anyone to maintain a sense of control and perfection.

If we grew up in a family affected by generational trauma, past pain, fear, or silent suffering, it can get passed down. No one talks about it, and we normalize it, live through it, and potentially pass it down to our next generation.

Self-doubt and overthinking become even more prevalent in toxic work cultures and competitive environments where psychological safety is lacking. It can feel like others are constantly judging you and every day is a high-stakes performance.

Eventually, burnout happens. Mental and physical depletion become a theme. Constant anxiety begins to compromise our overall well-being.

The Vicious Cycle: Negative Thoughts and the “What Ifs”

When self-doubt and overthinking take root, it creates an endless feeling of “not ready yet” or “I’m not enough yet.”

No matter how careful you are, you still worry about doing it wrong. No matter what you accomplish, you downplay it. No matter how far you’ve come, you focus on what’s still missing.

Your brain is wired to run through a list of “what ifs,” looking for flaws and chasing a moving target of “enoughness.”

It’s a vicious cycle that slowly erodes your confidence.

Another Real Client Story

Charlotte has a harsh inner critic that constantly reminds her of her flaws. With that critical voice playing in the background, she struggles to celebrate wins or receive compliments without deflecting or downplaying them.

She couldn’t bring herself to send out her resume because she didn’t think it was “ready.” She assumed her past work experience wasn’t enough. She spent hours revising, hesitating, and over-preparing, rather than actually applying.

Staying stuck in this loop of negative self-talk holds Charlotte back and stops her from even giving herself the chance to let new opportunities become possible.

How Self-Doubt Impacts Your Confidence (and Career)

Self-doubt and overthinking might feel personal, but they’re incredibly common, especially in the workplace.

You might feel like a fraud or constantly seek others’ opinions because you trust them more than yourself. These are classic signs of low self-esteem that often go unnoticed in high-achievers.

You might find it hard to celebrate wins and harder to receive a genuine compliment without deflecting or diminishing it because you don’t think you truly earned it.

Your work takes longer to complete as you spend too much time predicting every possible outcome.

You are on high alert and fear failure, so you don’t raise your hand as the stake is too high to put yourself out there.

If this resonates with you, you are not alone. These behaviors exist even in people you you see as more “successful” than you.

However, these tendencies hurt your growth and impact your productivity.

The biggest loss? Missed opportunities. You second-guess yourself and avoid challenges that could help you grow. The more uncertain you feel, the less motivated you are to pursue new possibilities. That inaction turns into regret, which then reinforces more doubt and frustration.

Practical Strategies to Stop the Spiral

Self-doubt and overthinking can’t be entirely eliminated—they’re part of your inner safety system. But they don’t have to run the show.

Think of them as signals and reminders to pause, reflect, and make more conscious choices.

When you find yourself going down the spiral, break away from your thoughts by taking a few deep breaths and bringing your attention back to the present moment. You can try noticing the five senses (sight, sound, smell, taste, and touch), or get up to move around and even stretch.

It doesn’t matter what you do as long as it takes you out of your headspace for a bit.

After taking a break from your busy mind, it’s time to shift your pattern:

1. Notice it. Recognize when doubt shows up. Give it a name—“Inner Critic,” “The Worrier,” “Perfectionist”—to create some distance from it.
2. Address it. Ask yourself: What triggered this? Is it fear? A past wound? Someone else’s voice in my head?
3. Process it. Challenge the belief:
   • Is it true that a mistake means I’ve failed?
   • What’s the worst-case scenario—and how likely is it?
   • Is this fear solvable?
4. Reframe it.
   • What else might be true here?
   • What’s a more growth-focused perspective?
   • What would I say to a friend in this situation?

Once you’ve challenged the thought, try replacing it with something more supportive—positive affirmations like “I’m learning as I go” or “I don’t have to be perfect to be valuable” can reinforce a healthier mindset.

Is Imposter Syndrome at the Root of Your Self-Doubt?

Career growth, professional development, and successful career transitions require us to overcome self-doubt and overthinking. To say that we can fully get rid of imposter syndrome would be a fallacy, but we are firm believers that through self-awareness and a variety of mindset tools, we can all learn to accept our imposter syndrome and make it work for us.

I consulted with Cait Swamy, an ALV go-to expert in this space who has helped countless professionals understand how negative self-talk, anxiety, and lack of self-confidence can silently stall growth and success. To dig deeper and discover how imposter syndrome may be showing up for you, take our Imposter Syndrome Quiz. Then check out Cait’s actionable career strategies and career advice, tailored to each “Impostor Syndrome Type” to help you break free from the shackles of Imposter Syndrome:

The Perfectionist: Set Realistic Goals and Embrace Imperfection

As a perfectionist, you struggle with setting unrealistic high standards. This can create barriers in your career, especially when the fear of making mistakes prevents you from pursuing new opportunities.

• Set realistic, incremental goals: Break down your larger career goals into smaller, manageable tasks. Celebrate progress over perfection, recognizing each step as an accomplishment.
• Reframe mindset around mistakes: Mistakes are not failures—they are learning opportunities. Reflect on what you can learn from each experience and see it as an important part of your professional development.
• Track accomplishments: Keep a record of your career achievements, no matter how small. This will serve as a reminder of your capabilities and help you combat negative self-talk.

The Superhuman: Set Boundaries and Delegate

Superhumans often equate productivity with self-worth, leading to overwhelm and burnout. While ambition is a strength, it’s important to recognize that working smarter, not harder, is essential for sustainable success.

• Set clear work-life boundaries: Recognize when you’re pushing yourself too hard. Set designated times for rest and ensure you’re prioritizing tasks based on importance rather than urgency. Reframe rest as something that is also productive.
• Delegate tasks: Trust your colleagues and team members to share the workload. Delegation is not a sign of weakness, but of effective leadership and collaboration.
• Seek mentorship: Find leaders who can offer guidance on balancing work expectations and personal well-being. Their insights can help you avoid burnout and achieve long-term success.

The Expert: Trust Your Skills and Take Risks

Experts often feel that they’re not “good enough,” even with considerable experience and expertise. This mindset can lead to missed opportunities and career stagnation.

• Trust in your existing skills: Acknowledge the expertise and knowledge you already possess. You are qualified for opportunities—your skills are valuable.
• Apply for jobs and promotions even if you don’t meet every requirement: Apply for roles that stretch your abilities and allow you to grow. Learning happens on the job, and you can acquire new skills as you go.
• Track your progress: Keep a log of your skills and achievements to remind yourself of your growth and competence.
• Seek peer feedback: Regularly seek feedback from peers and mentors to validate your skills and uncover areas for further development.

The Natural Genius: Embrace Effort and Embrace Challenges

Natural Geniuses tend to shy away from tasks that don’t come easily to them. This can prevent career advancement, as growth comes from stepping out of your comfort zone.

• Embrace a growth mindset: Recognize that effort and persistence are integral to long-term career success. Challenge yourself to tackle projects that may require additional effort and skill.
• Take on new challenges: Look for opportunities to push yourself beyond your comfort zone, whether it’s taking on leadership responsibilities or pursuing a skill outside your current expertise.
• Seek mentorship and guidance: Mentors can help you understand that struggle is part of the process and encourage you to embrace challenges as opportunities for growth.

The Soloist: Build a Network and Ask for Help

Soloists tend to struggle with asking for help, fearing it may expose their weaknesses. However, collaboration is key to career growth and success.

• Build a strong professional network: Cultivate relationships with peers, colleagues, and industry leaders. Networking is not just about getting ahead—it’s about fostering connections that support your career.
• Embrace mentorship: A mentor can provide valuable insights and help you navigate challenges. Asking for help isn’t a sign of incompetence—it’s a strength that fosters professional growth.
• Practice collaboration: Participate in team projects and embrace opportunities to work with others. Collaboration will enhance your leadership skills and help you grow in ways you cannot achieve alone.

How to Make Decisions Without Spinning Out

Indecision or analysis paralysis is often the result of self-doubt and excessive overthinking. After you have a chance to shift your pattern, it’s time for intentional decision-making. Here’s a process to try:

Let’s say you’re thinking about switching jobs:

1. Define the issue: “I’m feeling bored and unfulfilled in my current job.”
2. Validate the need for a decision: “What’s creating the urgency? How would this decision change my thoughts and feelings?”
3. Clarify the desired outcome: “I want to feel excited and purposeful in my work.”
4. Identify what’s needed to make this decision: “A job that aligns with my strengths and lets me make a meaningful impact.”
5. Brainstorm options: “I could explore roles in nonprofits or purpose-driven organizations.”

Now, remember, your internal analyst will not let you go so easily. It may show up to:

• Question your desired outcome.
• Remind you of networking challenges.
• Dismiss nonprofit work as underpaid.

Instead of falling into the trap, ask yourself:

1. What is the compelling reason this decision needs to be made?

The emphasis here is on why this decision must be made. The purpose is to uncover your underlying needs.

The surface reason for career transitions might be that you are bored and uninspired. The deeper meaning could be your inner wish to make a difference in someone’s life and feel valued.

A compelling reason will help you move forward with conviction.

2. What are the obstacles/concerns around making this decision, and how would you address them?

This question is not intended to provoke your doubt, fear, and worry, but to mindfully evaluate what would hold you back.

Remember to stick to facts (e.g., your current resume needs some work; it will take time and effort to land a new position) rather than assumptions (e.g., no one would want to hire me; I’ll fail at interviews).

Explore resources and people that could support you in overcoming or bypassing what’s in the way.

Besides external help, tap into your inner wisdom and resourcefulness. When you can lean into self-trust, inner strength, and determination, you can move mountains.

If you only take one thing away, a decision made out of fear and scarcity is usually not a good decision. Shift your approach to be based on hope, trust, and a belief in your future.

How You Talk to Yourself Matters

Getting out of self-doubt and overthinking can feel extremely difficult if you surrender to that critical voice inside your head pointing out everything you’ve done wrong or could have done better. That cycle of self-criticism can become automatic, and exhausting.

You can listen to it obediently or rewrite that narrative with self-compassion. Observe your thoughts and feelings and honor who you are without judgment. Over time, this can help rebuild a more positive self image grounded in truth rather than fear.

Come to a realization that harsh self-talk rarely improves a situation. But forgiving yourself, accepting your imperfections, and holding yourself accountable to move forward is actually more productive and sustainable.

If you’re wondering how to start talking to yourself more kindly, begin by noticing how you’ve been speaking to yourself. If “I’m so dumb,” “I always mess up,” or anything along the lines of self-sabotage is your norm, choose to treat yourself the way you’d speak to a best friend going through something hard.

Change “I’m so dumb” to “I missed that.” “I always mess up” to “I’ll try my best.”

Lean into self-compassion by acknowledging your feelings without ruminating on the negative narrative.

Coming back to the earlier client story about Charlotte, who struggles with self-doubt, overthinking, and harsh self-talk.

After months of revising her resume and battling her inner critic, she finally submitted applications. As soon as she took action, she got positive responses and eventually landed a new role. It’s not her dream job, but a meaningful step forward that boosted her confidence. While she’s still learning to quiet her doubts with patience and compassion, she’s taken many steps ahead of where she was six months ago.

When to Ask for Help (And Why That’s Smart, Not Weak)

We’ve discussed self-help extensively, but a discerning reader like you also knows that seeking help from others is another viable option. It’s what can get you from point A to point B when the gap in between feels daunting.

If you need unbiased guidance to navigate uncertainty and support you in making informed decisions, working with a coach is an optimal choice.

If you feel your past is weighing you down and your mental space feels chaotic, getting help from a mental health professional is crucial.

Being with people who value you and being part of a community where you have a sense of belonging will also make you feel more confident and secure.

Prioritizing your own well-being and asking for help is not a sign of weakness, but a demonstration of resourcefulness and intelligence.

What Now? Moving Forward with Less Doubt, More Trust

You don’t have to master everything we discussed here. If nothing else, simply practice paying attention to your mindset and self-talk.

Stay committed to yourself and your personal growth. Cultivate more trust by:

• Redefining what success means — on your terms. Perhaps success isn’t about perfection and smooth sailing, but about showing up, growing slowly, and choosing courage over comfort.
• Seeing mistakes as teachers, not verdicts. Every misstep isn’t proof that you’re broken. It’s just information and a new direction. A way forward you couldn’t have found without trying.
• Taking imperfect action. You don’t have to feel 100% ready to begin. You get ready by starting. It might feel messy, but it’s a beautifully real human experience.
• Seeing what’s going well (big and small). Even if it’s just: “I sent the email I was scared to send.” “I stopped blaming myself for not having all the answers.” Every time you notice what’s going well, you’re teaching your brain, “I can trust myself.”

There will be days when things feel more challenging than others. Remember to breathe. Life is a series of events that shape who we are and opportunities for us to choose who we want to be.

In your every attempt to notice, reframe, reflect, and acknowledge yourself, you’re shifting your world and building a new story. One where you don’t have to question every step you take, and simply live through different seasons with grace and hope.

May your self-growth journey be intentional, illuminating, and inspiring. May you be happy, healthy, peaceful, and at ease.