When Identifying self limiting beliefs, it is best to take a holistic approach. We have an internal and external environment. Our internal environment includes our internal beliefs and our external environment contains the environment around us (simplified for this article).
What is a limiting belief?
A limiting belief is basically a thought that is holding you back. This can be out of fear or something deeper. This goes more into your internal environment. The most common limiting beliefs I see are around finances and failure.
Identifying Self Limiting Beleifs
When it comes to limiting beliefs and getting over them, I find it the most helpful to label them. Limiting beliefs reoccur multiple times and are usually related to fears or negative emotions(it’s okay to have emotions and experience the full spectrum. For our purposes more negative emotions are the ones associated with fear, sadness, and worry) . For example “I notice that this feeling of fear comes up around this topic (fill in topic here)”. What this does is helps you set the belief outside of your identity and it makes it easier to get behind it. Keep asking yourself why and exploring the fear. Then go into ways you can get out of that belief systems.
Overcoming Limiting Beleifs
Self-limiting beliefs can be overcome through identifying them, exploring, and setting up your external environment to help you support a new belief system.
All you need to overcome self limiting beliefs after identifying and exploring it, is to create a mental shift and have actions that support it. Create a mental shift by changing the words around the belief. Similar to the labeling of “I am noticing” instead of “I am feeling”. This change creates a space outside of yourself. Instead of saying “I won’t make the income I need to move forward” is to shift to “I notice I am not making the income I want yet, but the actions I am taking will create those results.” Notice how I added a positive in the end. I find that makes the biggest difference for me and my clients.
Supporting Practices For Belief Systems
The practices that help my clients and I the most are journaling, Affirmations, mindfulness practices. The cool thing about affirmations is they can be incorporated into the other practices.
Affirmations help you turn your internal dialogue around. Saying a phrase with intent (or writing it down). As you incorporate this into a mantra or daily practice, you start to program your subconscious mind into believing it. This in turn, allows your conscious mind to have a shift in perspective. For example, if you have a limiting belief about money, you can have an affirmation around a healthy relationship with money.
” I have a healthy relationship with money. It flows to and from me effortlessly.”
” I radiate abundance. Everything ends up working out for the best with me.”
The above two affirmations have helped my clients the most around money and abundance. Abundance is a mindset and can flow into other aspects of your life.
The cool thing about journaling is it helps you see your thoughts on paper. I could probably do a separate article on this topic alone. The key to journaling is writing what comes to mine. This allows you to see any through processes occur, which makes it easier to identify any self limiting beliefs. Often times these beliefs repeat themselves in our thoughts and conversations.
My favorite way to journal is a positive sandwich. I put something i noticed or like in the day, something that bothered me, and then something else positive. This lets me have mostly positive thoughts, but also creates space for me to vent a bit.
Another way to journal is writing three things you are grateful for. I find this technique a great way to shift a mindset to more abundance. The more we look for positive things (or shift the dialogue into a positive), it allows our brains to rewire to look for more positives. When we rewire our brain, it reflects in our actions, thoughts, and conversations.
Journaling can also be just writing one word you feel or writing an affirmation down. Listen to your intuition here and let the words float onto the page that you need.
Mindfulness is being present in the moment. Therefore, mindfulness practices helps us experience the day fully and become more aware of reoccurring thoughts.
Examples of mindfulness practices:
- Breathwork and visualization (most commonly known as meditation in the mainstream)
- Tai Chi
- Qi Gong
- Forest Therapy
The above list is not comprehensive, but the most popular practices.
Try this activity for noticing your beliefs, thoughts, and feelings more.
- Find a somewhat quiet place
- Sit comfortably (on a seat, laying down, or sitting on the floor)
- Close your eyes or soften your gaze
- Start to follow your breath in through your nose and out your nose
- As you focus on your breath notice the thoughts and feelings that come up
- Make a mental note of those that consistently pop up
- Acknowledge and label the feelings and thoughts that pop up
- Return back to your breath
- Try doing this for about 3 minutes and even up to 15 minutes
- If you have a phone, notepad, or anything else by you then record down what you noticed. (this can be a form of journaling)
It may take a few times of the above activity to get an idea of your limiting beliefs but it also helps change your mindset. Any time when we can follow our breath, it helps get us into a more relaxed state. Which helps our mindset and increases our overall well-being.
Creating a Supportive External Environment
This can be done by having a support system around you. Therefore, it is helpful to have strong supporting community that can help you achieve what your goals are. You can see this with people who focus on personal development more and are supporting of you in general.
Other ways to create a supportive external environment is adjusting the physical room to your goals. If you plan on journaling before bed, have a pen and notebook by your bed. Even reminders in your phone are helpful.
Personally, I get anxious and can’t concentrate with messes around so if I keep things clean my performance increases. I don’t do it as much as I could but when I do the results are amazing. Really just finding what works for you can be supportive in your goals. If this is a stronger mindset, then increasing the amount of things that make you feel good (long term), and decreasing the amount of things that make you feel bad.
I can’t drink much alcohol or part because I end up feeling shitty mentally. So, I try to stay away from it. I feel best when I am in bed by 10 and meditate beforehand. This may not work for you, but once you find what does, your mindset with strengthen.
Overcoming self limiting beliefs include identifying them, changing your internal dialogue, and engaging in practices that help support the new dialogue you desire. There are multiple practices that can help and these include journaling, affirmations, and mindfulness based activities. Play around with what works best for you.