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I'm pretty sure we are just as familiar with self-doubt as with the butterflies we feel in our stomach when we give a speech in front of a large crowd. The small voices in our heads that occasionally question, "Are you even good enough for this?".
我敢肯定，當我們在一大群人面前講話時，我們對自我懷疑的感覺就像對我們肚子裡的蝴蝶一樣熟悉。它就是我們腦海中偶爾會質疑我們真正實力的小聲音。
When we lack confidence in ourselves, thinking that we are incapable of doing things that need to be done. A small amount of self-doubt is good because it indicates you understand that there is always room for improvement, as well as that you are aware of your limits. (After all, no person is perfect!) However, persistent fear and self-doubt can significantly impact one's life and emotional well-being in a negative way.
當我們對自己缺乏信心，以為自己無能為力時，就會產生自我懷疑。進行一些自我懷疑是件好事，因為這表明您了解到總會有改進的餘地，並且您知道自己的局限性。（畢竟，沒有人是完美的！）但是，持續的恐懼和自我懷疑會以消極的方式極大地影響一個人的生活和情感幸福。
One of the ways self-doubt can negatively impact us is by opening us up to self-pity and regret. When you fail, it is completely natural to feel emotional about it. In fact, experiencing strong negative feelings associated with failure, such as disappointment, fear and anger, is almost guaranteed.
自我懷疑會對我們產生負面影響的一種方式是讓我們對自我憐憫和遺憾敞開懷抱。當您失敗時，對此感到很自然。事實上，幾乎可以肯定的是，與失敗相關的強烈負面情緒，例如失望，恐懼和憤怒。
However, many people have learnt how to build resilience, turning these negative emotions into fuel for further improvement, but self-pity and regret will achieve the opposite effect.
但是，許多人已經學會了如何建立適應力，將這些負面情緒轉化為進一步改善的動力，但是自憐和遺憾將取得相反的效果。
By giving into feelings of self-doubt, one is essentially allowing two of the least helpful emotions associated with failure to take control. For example, regret will cause one to ruminate over the choices they made, making them constantly wish that they never started on the task of interest and preventing them from moving on and making progress.
通過自我懷疑的感覺，一種本質上是允許與失敗相關的最無用的兩種情緒得到控制。例如，遺憾會使人對他們所做的選擇進行反省，使他們不斷希望自己從沒有開始感興趣的任務，並阻止他們繼續前進並取得進步。
In addition, self-doubt can also hinder our ability to think creatively. Creativity is one of the greatest tools given to us, helping us to reach new milestones and create new things. It is what helps us find effective solutions and design a way out of unfavorable situations.
此外，自我懷疑也會阻礙我們進行創造性思考的能力。創造力是提供給我們的最偉大的工具之一，可幫助我們達到新的裡程碑和創造新事物。它可以幫助我們找到有效的解決方案，並設計出擺脫不利局面的方法。
Self-doubt will hinder our creativity as it makes us question the rationality behind our original ideas, preventing us from being bold enough to display our most creative side.
自我懷疑會阻礙我們的創造力，因為這使我們質疑原始思想背後的合理性，從而使我們無法大膽地展現自己最具創造力的一面。
So, how can we overcome self-doubt? Here are some tips on healthy ways to deal with self-doubt without the need to ruminate and wallow in pity and regret:
那麼，我們如何克服自我懷疑呢？以下是一些健康的方法來解決自我懷疑的技巧，而無需反思。
1 Practice self-compassionOne way we can put a stop to the never-ending cycle of critical thoughts is kindness. The idea of practicing self-compassion as a way of boosting one's confidence was put forward by psychologist Mary Welford, and it's a pretty basic and straightforward concept: supporting, understanding, accepting and being compassionate towards your own struggles and insecurities. It has been proven that self-compassionate people experience more stable feelings of self-worth than those focused on building their self-esteem.
我們可以停止永無休止的批判思想周期的一種方法是友善。心理學家瑪麗·韋爾福德（Mary Welford）提出了以自我同情來增強自信心的想法，這是一個非常基本而直接的概念：對自己的掙扎和不安全感提供支持，理解，接受和同情。事實證明，有同情心的人會比專注於建立自尊心的人擁有更穩定的自我價值感。
Well then, how does one practice self-compassion? One way is to write short paragraphs that are kind and supportive to oneself, something similar to what one would write to encourage a close friend. It's not meant to build up one's self-esteem to its highest point, but rather to reinforce feelings of self-worth even when things go wrong.
那麼，一個人如何實踐自我同情？一種方式是寫一些簡短的段落，以支持自己，這類似於鼓勵親密朋友寫作的內容。這並不是要把自己的自尊心建立到最高點，而是要增強自尊的感覺，即使事情出錯了。
Another way one can deal with self-doubt is to test recurrent negative thought cycles and expose it to real evidence through a technique from cognitive behavioral therapy called thought challenging.
處理自我懷疑的另一種方法是測試反覆出現的消極思想周期，並通過認知行為療法中一種稱為「思維挑戰性」的技術將其暴露給真實證據。
Thought challenging simply means observing thoughts and emotions created from one's self-doubt and reflecting on how realistic they actually are. One can ask questions like "Is there substantial evidence for this?", "Is there evidence that goes against my self-doubt?" and "Do I have all the evidence to make this judgement?". It can also be done online via CBT worksheets and exercises available on the Internet, which can greatly help one decide whether things seem reasonable or not.
思維挑戰只是意味著觀察自己的自我懷疑產生的思想和情感，並反思它們實際的真實性。有人會問「是否有足夠的證據證明這一點？」，「是否有證據反對我的自我懷疑？」這樣的問題。和「我是否擁有做出此判斷的所有證據？」。也可以通過CBT工作表和Internet上的練習在線完成，這可以極大地幫助人們確定事情是否合理。
Not surprisingly, visualization is a pretty key confidence tactic for successful figures throughout history. Think that an event is impossible to succeed? Imagine nailing it. Conjure a short video in your mind and visualize how you would deal with it in the most satisfactory and epic way.
毫不奇怪，可視化是成功歷史人物成功的關鍵信心策略。認為事件不可能成功嗎？想像一下釘。在您的腦海中想起一個簡短的視頻，並以最令人滿意和史詩般的方式想像您將如何處理它。
Now you can fool your self-doubt; after all, there's no reason to doubt yourself when you have already gotten through this event and saw yourself succeed.
現在您可以「自欺欺人」了。畢竟，當您已經完成此活動並看到自己成功時，就沒有理由懷疑自己了。
Author: Kaye | Translator: Britney
Sources Used: https://www.lifehack.org/567587/the-reasons-of-self-doubt-and-steps-to-deal-with-it
https://www.lifehack.org/387039/5-unexpected-dangers-self-doubt
https://www.bustle.com/articles/140913-how-to-overcome-self-doubt-using-psychology#:~:text=How%20To%20Overcome%20Self-Doubt%20Using%20Psychology%201%20Visualize,Accept%20That%20It%27s%20Normal.%20...%20More%20items...%20
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