You may not identify the name limiting beliefs as something of your own, however, if you stop to think about all the thoughts that limit your daily life, you may feel more identified with these beliefs that are so common today.
For example, thinking that we are not capable of achieving something, or simply that we do not deserve it, is part of limiting beliefs. Therefore, in this Online Psychology article, we bring you 8 exercises to change limiting beliefs. Techniques such as associating limiting beliefs with emotions, creating alternative beliefs, managing insecurities, working on self-esteem or contrasting limiting beliefs with your loved ones. Keep reading to find out how to apply them!
What are limiting beliefs
Limiting beliefs are negative thoughtswhich do not have to be real, but that people consider them as such and block the achievement of objectives. Limiting beliefs can affect one area of life or all of them at the same time, as they generate insecurities and impede personal growth. These beliefs can arise from a harmful event or comment towards the person who suffers from them.
Types of limiting beliefs and examples
Three types of limiting beliefs can be distinguished:
- Possibility beliefs: refer to the impossibility of achieving something specific. For example: “My classmates will surely finish the race on time, but I won’t be able to do it.”
- Capability beliefs: They focus on highlighting the capabilities of others, undervaluing their own. For example: “My sister is capable of managing her work and family life at the same time, and I am incapable of doing only my job well.”
- Deservingness beliefs: They are based on thinking that we do not deserve the achievements we are achieving for the mere fact of not feeling that enough has been sacrificed. For example: “I don’t deserve the promotion because I haven’t worked hard enough this year.”
Identification of limiting beliefs
One of the exercises to change limiting beliefs consists of performing a guided breathing through self-instructions, that is, indications that we give to ourselves. Here’s how to do it:
- We tell ourselves that we are going to breathe slowly, taking air through our nose for 5 seconds.
- We feel the air pass into our throat and expel it in 7 seconds.
- When we have relaxed we can focus our attention on our thoughts. That’s when we have to reflect on what types of thoughts are limiting us.
- Being able to identify limiting beliefs is the first step to working on them.
Association of limiting beliefs with emotions
This second exercise to identify limiting beliefs is based on write them down and stop at each one of them to be able to detect what they make us feel. There are two different options to carry out the exercise:
- Write down all your limiting beliefs and then analyze them one by one.
- Analyze each belief that is written down, and work on them one by one.
Both options are equally valid, since the ultimate goal of this exercise is to be able to associate an emotion with each of the limiting beliefs. For example, associating the limiting belief “I am not able to get a job” with frustration or helplessness.
If you find it difficult to identify your emotions, you can consult this article on .
Creation of alternatives
If you’re wondering how to change limiting beliefs, this exercise focuses on create an alternative thought for each one of limiting beliefs. For example, going from “I don’t have enough abilities to get a university degree” (limiting belief) to “I’m sure that if I continue my studies I will be able to get a degree” (alternative belief).
This exercise is usually more complicated, since people who have many limiting beliefs usually have little developed mental flexibility. The ultimate goal is for the person to learn to focus attention on positive aspects.
Association of alternative beliefs with emotions
The main objective of this exercise to change limiting beliefs is for the person who associates the emotions to realize that when thinking through alternative beliefs, the emotions they perceive are positive and more rewarding. For example, associating “if I work hard, I will be able to buy the car I need” with personal satisfaction or pride.
Put into practice
How can limiting beliefs be modified? It is about taking the step do what our limiting beliefs try to block us from, that is, facing the situation that we think we are not capable of and dealing with that feeling of inability. The goal is to show ourselves that we are capable and that everything is possible with effort and practice.
This exercise to change limiting beliefs is usually carried out fifthly, since first we must work on the limiting beliefs as such and manage to produce alternatives that make it easier for us to put them into practice.
Management of insecurities
Limiting beliefs are usually related to insecurities and/or lack of self-esteem. Therefore, it is very important to also work on insecurities. This can be done through a capabilities identification exerciseThat is, the person would have to make a table with three columns and write down in each of them the qualities and abilities they have, the good things they do in their daily lives and what successes or achievements they have achieved so far.
One of the exercises to change limiting beliefs is essential so that the person can have a visual image of all the positive aspects that surround them in their daily life. If you need other tools to achieve this, in this article we will tell you.
Work on self-esteem
As mentioned in the previous section, self-esteem is a factor that is directly related to the formation of limiting beliefs. Therefore, one of the exercises to change the most important limiting beliefs is based on create a routine calendar in which pleasant and interesting activities are added that promote the person’s leisure and distraction. The activities to add can be cultural, leisure or relaxing, among others, but above all they must satisfy the person.
In this article you will find other techniques and exercises for.
Contrast of information
To finish working on limiting beliefs, it is important to do this exercise. Specifically, it focuses on social relationships and the development of communication with the people we love and who know us best.
Basically, it consists of having a conversation with the people we value most to contrast limiting beliefs. This exercise allows you to dismantle these beliefs and generate alternative, more adaptive beliefs.
Limiting beliefs can negatively affect the development of our daily lives. If you try to work on these beliefs without success, and they continue to cause you discomfort and limit the achievement of goals, do not hesitate to go to a psychology professional that can accompany you in this process and give you the necessary tools and strategies to improve your daily life.
This article is merely informative, at Psychology-Online we do not have the power to make a diagnosis or recommend a treatment. We invite you to go to a psychologist to treat your particular case.
If you want to read more articles similar to Exercises to change limiting beliefswe recommend that you enter our category.
Bibliography
- Alberto Bracho Herrera. (2018). How to identify your limiting beliefs to change them. Recovered from Irradia Terapia México. https://psicologos.mx/como-identificador-tus-creencias-limitantes-para-cambiarlas.php
- Barragán de la Parra, R. (2012). Our beliefs, limiting or empowering? Available at: http://repositorio.iberopuebla.mx/bitstream/handle/20.500.11777/1673/Nuestras+creencias,+limitantes+o+poderadoras.pdf?sequence=1
- Vera Sánchez, A. (2013). Limiting beliefs. Available at: http://repositorio.iberopuebla.mx/bitstream/handle/20.500.11777/1834/Creencias+limitantes.pdf?sequence=1