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How can I rebuild confidence after a setback? · Wellbeing Solutions - Ask A Counsellor

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  SPEAKER_00: Self-doubt after a setback is very uncommon and it can make rebuilding confidence feel like a long road.
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  SPEAKER_00: Missing out on a promotion, receiving tough feedback, or making a mistake at work can all lead us to question ourselves.
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  SPEAKER_00: And feeling sad, frustrated, or disappointed is a natural response, and those feelings are allowed to be there for a while.
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  SPEAKER_00: Now, when self-doubt shows up, try noticing the exact thought.
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  SPEAKER_00: So it might sound like they picked someone better or I'm not good enough for this.
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  SPEAKER_00: Then ask yourself what would I say to a friend or colleague who told me this?
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  SPEAKER_00: And what do I actually know about my skills or my track record?
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  SPEAKER_00: And it can also help to rate your confidence today from 0 to 10 and ask what would move you up by just one point.
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  SPEAKER_00: And often the answer is small and doable, like asking for feedback or practicing a skill or finishing a task you've been putting off.
• 0:49
  SPEAKER_00: And this is how confidence tends to rebuild, just one step at a time.
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  SPEAKER_00: Now, practical ways to support yourself with this is just to give yourself a pause before you decide what to do next.
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  SPEAKER_00: So just take a few slow breaths and allow yourself some time to settle.
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  SPEAKER_00: And each day write down one or two things that went well, however small, and over time this gives your mind more balanced evidence to draw upon.
• 1:11
  SPEAKER_00: You can also pick one small step for this week and make it specific, such as booking a conversation with your manager about feedback and also look after the basics as well, like taking your regular breaks, having enough sleep, and ensuring there's some movement during your day.
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  SPEAKER_00: You might also speak to someone you trust, such as a colleague, friend, or mentor, as saying things out loud often makes them feel a little bit more manageable.
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  SPEAKER_00: Now, if the self-doubt has been around for weeks or is affecting your sleep, your mood, your concentration, or your ability to do your job, then it might be time to reach out for support.
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  SPEAKER_00: You may want to speak with your GPO or therapist.
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  SPEAKER_00: Also, many workplaces offer an employee assistance programme, which is often free and confidential.
• 1:53
  SPEAKER_00: Now you can return to the app's resources on self doubt after setbacks for further support around rebuilding confidence.
• 2:00
  SPEAKER_00: If you are thinking about harming yourself or feeling safe, then please seek urgent help by contacting your local emergency number or a crisis helpline.