Are Your Thoughts Holding You Back?

As working women and mothers, our minds are constantly filled with thoughts—some empowering, some draining. How many times have you caught yourself thinking:

❌ “I am not smart enough.”

❌ “I always get it wrong.”

❌ “I will never be as successful as others.”

❌ “I am a terrible mother/partner/employee.”

Negative thought patterns can become automatic, shaping how we see ourselves, work, and our relationships. The good news? Your brain is capable of change. You can break free from self-doubt, reduce stress, and build confidence by rewiring your thought patterns using cognitive reframing and CBT and EMDR techniques.

How Negative Thought Patterns Develop?

Your brain is wired to protect you, which means it often focuses on potential threats—both real and imagined. If you have been criticised in the past, experienced failure, or struggled with perfectionism, your brain might have formed automatic negative thoughts (ANTs) that keep replaying in different situations.

These thoughts may sound like:

• “If I cannot do it perfectly, I should not do it at all.”
   
• “Everyone else is managing better than I am.”
   
• “What if I fail?”
   

The problem? When these thoughts become ingrained, mostly subconscious, they shape our behaviour, causing us to hesitate, overthink, or feel overwhelmed.

The Science Behind Rewiring Your Brain

Your brain is adaptable, thanks to neuroplasticity—the ability to form new neural pathways. This means you can teach your brain a different story and replace old patterns with empowering, positive ones through mindset shifts and changing negative thoughts.

How to Rewire Negative Thought Patterns

1. Catch Your Negative Thoughts

The first step is awareness. Pay attention to your inner dialogue. Whenever you notice a self-critical or limiting thought, pause and acknowledge it.

2. Challenge and Reframe with Cognitive Restructuring

Ask yourself: Is this thought true? Often, our negative thoughts are assumptions rather than facts. Try replacing them with a more realistic and balanced perspective using cognitive reframing:

• ❌ “I always mess things up.” → ✅ “I sometimes make mistakes, but I also learn and improve.”
   
• ❌ “I am failing as a mother.” → ✅ “I am doing my best, and my best is enough.”
  
  Add “I am only human” at the end of these sentences 

3. Use Positive Affirmations

Affirmations help reprogram your subconscious mind. Say them out loud or write them down daily:

💡 “I am capable and resilient.”

💡 “I deserve success and happiness.”

💡 “I trust myself to handle challenges.”

4. Take Action to Reinforce New Beliefs

Small actions build confidence. If your thought pattern tells you, “I cannot do this,” take one small step towards proving it wrong. Each action reinforces a new, positive neural pathway in your brain.

5. Surround Yourself with Positivity

The people and environment around you matter. Spend time with those who uplift you, consume positive content, and engage in activities that make you feel good about yourself.

6. Practice Self-Compassion with CBT Techniques

You would not speak to a friend the way you speak to yourself. Treat yourself with the kindness and understanding you deserve. Using CBT techniques, such as journaling and gratitude exercises, can help shift your perspective and reinforce self-compassion.

Why Rewiring Your Thoughts Matters

By changing your inner dialogue through mindset shifts, you will notice:

✅ Increased confidence in work and life

✅ Less stress and anxiety

✅ More motivation to pursue your goals

✅ A greater sense of self-worth

Your thoughts create your reality. When you tell your brain a different story, you empower yourself to live with more joy, ease, and confidence.

What Story Will You Tell Your Brain Today?

Take a moment right now—pause, breathe, and replace a negative thought with a positive one. You are more powerful than you think. 💛

Ready to Let Go of Negative Thought Patterns and Step Into Confidence?

Join my free community for professional women to overcome self-criticism and burnout. Let’s support each other—because you don’t have to do this alone. Click here to join!