10 PSYCHOLOGICAL RECOMMENDATIONS FOR CHANGING LIMITING BELIEFS

  1. Choose a behaviour and identify the main belief about it. Explores the motives, interests and attitudes that are associated with this behaviour. Explore whether there are emotions that precede or accompany this behaviour and how these emotions shape your belief. Ex. “I can’t swim”.
  2. Identify what thought is behind the belief about the behaviour. It can be related to an advantage, an image, a place, a person. Since thoughts are what determine how we feel and act, and irrational/unhealthy thoughts have negative effects on behavioural beliefs, it is important to be able to criticize, challenge and then change them so that their effects are positive. Ex. “I am afraid of water”
  3. Challenge the thinking behind the belief about behaviour. Find arguments to support that it is irrational/unhealthy. Ex. “Water is essential for life”.
  4. Explore whether you can change this thought. How many people you know exhibit the same behaviour. If the value is less than 10, the conclusion is that there are also people who think differently. Ex. “My friends are not afraid of water”
  5. Look for a rational/healthy thought to replace the irrational/unhealthy one. Associate this (rational/healthy) thought with the limiting belief/belief and see if they are consistent. Agree to change the belief/belief so that it matches the new thought. Ex. “Water is associated with life”
  6. Explore the new belief about the behaviour, resulting from replacing the old thought with the new one. The experience associated with the state of freedom from the limiting belief appears. You begin to trust your own strengths. Ex. “I am not afraid of water”
  7. I can accept, be open to a new belief. The experience associated with the state of being able appears. You no longer doubt that your dream can come true. Ex. “I can learn to swim”.
  8. I think the new positive/healthy belief is productive. The experience associated with the state of believing appears. There is a sense of achievement, fulfilment, satisfaction. Ex. “I want to learn to swim”.
  9. I have succeeded! The feeling associated with success appears. Feelings of self-satisfaction arise. Ex. “I am succeeding in learning to swim”.
  10. I do what I want! I have full confidence in myself. I am aware that I can do whatever I want. “Swimming”.