克服不自信心理的5個辦法
1. Go Back in Time
The first step in overcoming self-doubt is recognizing that it’s there in the first place. Think about the circumstances that are leading you.to feel insecure, and see if you notice any patterns. Are there particular situations (for example, dealing with a new boss, speaking in public) that prompt you to feel this way? Make a note of times in the past when you doubted yourself but ended up coming through with flying colors. Knowledge and recognition of your past successes will bolster your courage regarding what you can achieve in the future.
找到自己的不自信的原因。克服恐慌的最好的辦法就是找出讓自己懷疑的辦法，把不好的心情記下來，最後想辦法解決它。
2. Defeat the Doubtful Thoughts
In one column, write a doubtful thought, and in the opposite column, write facts that dispute that doubtful thought. For instance, suppose you are afraid to invite a new colleague to lunch because you’re afraid you won’t have anything to talk about and she won’t like you. Statements that refute that thought might be: “We can spend at least an hour talking about the office culture here and what she did before this” and “She will like me because I’ve made a sincere overture to get to know her better.”
戰勝懷疑自己的負面思想。劃兩欄，一欄寫自己的疑惑，一欄寫自己的辦法或事實。
3. Keep an Event Journal
If you’re a person who experiences a lot of self-doubt, then it’s time for a test. In the course of a single day, write down all of the things—simple and complex—that you accomplished without a hitch. These can be things like “ran productive staff meeting” or “had great talk with Brandon over coffee.” Then, write down the things that didn’t go so well. You will inevitably notice that the list of things that went well far outweighs the list of things that didn’t, and this will hopefully allow you to see your doubt in a different light.
記日誌。如果你是一個喜歡懷疑自己的人，那麼請你把自己一天的工作記下來，比如工作中的成就或者是失敗。
4. Call on Your Cheerleaders
Often, our loved ones can see our lives much more objectively than we can. Being a natural introvert, I sometimes doubt my interpersonal skills, and when someone doesn’t respond to me in the way that I expect, I occasionally get paranoid. It always helps to call one of my best friends so that she can assure me that I do, in fact, have a lot of wonderful relationships in my life.
找後援團。當我們脆弱或困惑的時候，我們可以向關心自己的人求救，這些人可以更客觀地給我們意見。
5. Celebrate Your Successes
When a situation in which you doubted yourself turns out better than you expected, don’t just nod and smile and move immediately on to the next thing. Take a moment and reward yourself for a positive outcome. Do something you enjoy like going to your favorite restaurant or eating a delectable dessert. Taking the time to cement positive emotions in your mind will hopefully make the doubt disappear more quickly next time.
多想想自己的好。當事情比你設想的好的時候，不要只是點頭微笑或者趕緊忙下一件事，好好犒賞自己。
