10 Strategies for Dealing With Self-Doubt (From a Trauma Therapist)

Written By Lauran Hahn

10 Strategies for Dealing With Self-Doubt (From a Trauma Therapist)

Written by: Lauran Daughtery Hahn, LMHC

If you’re tired of self-doubt holding you back, you’re not alone. Deep down, you know you’re capable of so much more, but the second-guessing keeps taking up too much space in your mind. You find yourself questioning decisions you’ve already made, wondering if you set the right boundary, or replaying conversations long after they’re over. That nagging, critical voice of self-doubt can be loud and, honestly, exhausting.

As a trauma therapist, I’ve walked alongside many clients who’ve struggled with this same pattern.

I’ve seen how self-doubt can shrink people, stall their confidence, and disconnect them from who they truly are. And I’ve also seen what happens when they learn how to work with that inner noise instead of getting pulled under by it.

After years of helping clients heal self-doubt, I’ve put together a trauma-informed list of strategies to help you quiet the noise, gain clarity, and move toward the life you know you’re meant to live.

1. Reflect on past moments when you overcame self-doubt and succeeded.

Take a minute to look back at your own life and notice the times when you doubted yourself, felt intimidated, or were brand-new at something and still moved forward anyway. You’ve done this before. You’ve had moments where the fear was loud, and you still showed up. These memories help balance the lens so you’re not relying only on doubt to tell you who you are.

2. Assess your strengths through a self-appraisal of what you’re naturally good at.

Pause and take an honest look at the strengths you know you have. Where do you naturally excel? What qualities do people consistently appreciate in you? This is about grounding yourself in the truth of who you already are instead of letting self-doubt narrow everything down to your insecurities.

3. Ask trusted friends for feedback so you can see yourself through a balanced lens.

Self-doubt can make your view of yourself incredibly small. Asking a few people who know you well to reflect on what they see can widen that perspective. They’ll often name strengths and qualities you overlook because you’re too close to your own story. This isn’t about seeking validation; it’s about getting access to the fuller truth.

4. Recognize when self-doubt is your past coloring your present.

Sometimes self-doubt feels bigger than the situation in front of you. That’s usually because what you’re feeling now isn’t about now. When you notice, “Oh, this is an old belief showing up again,” you create space. You step out of fusion with the doubt and see it for what it is, an echo, not a truth.

If you’re interested in understanding the deeper roots of self-doubt and how it quietly shapes your thoughts and behaviors, you can read more in Why You Struggle With Self-Doubt (and How It Quietly Holds You Back).

5. Observe self-doubt in real time, your thoughts, emotions, and body sensations.

When doubt rises, study it. Notice the thoughts that come up, the emotions that hit, and how your body reacts. Maybe your chest tightens, your shoulders slump, or your stomach drops. Observing it puts you in a different position; you become the one noticing the experience instead of being consumed by it.

6. Remember that self-doubt is temporary and not the whole truth.

Self-doubt can feel so convincing when it’s happening, but it’s not permanent. It rises and falls like any emotion. When you remind yourself, “This is just a moment,” you don’t collapse into the idea that this doubt defines you. It becomes something you’re experiencing, not something you are.

To reinforce the idea that thoughts are temporary and not facts, a calming breath practice like Guided Meditation: Box Breathing can help you step out of the intensity of self-doubt and into the present moment.

7. Shift your body posture to interrupt the physical pattern of self-doubt.

Self-doubt often shows up physically: shrinking, rounding your shoulders, looking down, tightening your chest. Gently reversing that posture, lifting your chest, grounding your feet, and taking a fuller breath—signals safety to your nervous system. You’re not faking confidence. You’re giving your body a different message so your thoughts and emotions can follow.

8. Notice the inner critic for what it is—a poor coach relying on negative reinforcement.

The inner critic thinks harshness will make you better, but no one thrives under negative reinforcement. We might push for a moment, but eventually we shut down. When you can catch that voice, name it, and understand where it came from, you create the space to no longer follow it. You can even acknowledge its intention without letting it lead.

9. Practice encouraging self-talk and become your own supportive internal coach.

This is where you choose a different tone. Think of the steady, encouraging people in your life, the ones who guided you without tearing you down. That’s the voice you model internally. Your internal coach is not about hype; it’s about grounded support: “You can do this,” “Take it one step at a time,” “You’ve handled hard things before.”

10. Reach out to a skilled trauma therapist when you need support beyond these strategies.

Sometimes blog posts aren’t enough, and that’s okay. If your self-doubt feels deeply rooted, overwhelming, or tied to old wounds, working with a trauma therapist can help you understand the underlying causes and create an individualized plan for healing. You don’t have to navigate this alone. Therapy can offer the connection, clarity, and support you need to move through self-doubt in a way that’s actually sustainable.

Ready to Tackle Self-Doubt With A Trauma Therapist?

Reach out today to learn how Mindful Living Counseling can support you today!

  1. Fill out our New Client Consultation Form

  2. Schedule a consultation call with one of our trauma therapists.

  3. Begin your healing journey!

I'm ready to start Trauma Therapy!

When it comes to healing from trauma, we often struggle with anxiety, self-doubt, and decision-making, all of which are common ways trauma presents itself. Through trauma-informed therapy and EMDR therapy, we help our clients heal from and overcome these symptoms.

I own Mindful Living Counseling in Orlando, where I focus on assisting clients with managing anxiety and trauma. I am a certified Sensorimotor Psychotherapist and EMDR Therapist, and I hold the status of an EMDRIA Approved Consultant. I aim to enable individuals to find calmness in their bodies, tranquility in their minds, and stronger connections in their relationships.

Lauran Hahn
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