Want to step out of your comfort zone? Psychologist shares tips

Did you know that mental barriers can have significant negative effects on students’ academic performance and overall well-being? Mental barriers like anxiety, stress, or lack of motivation, can hinder a student’s ability to concentrate, learn, and retain information. This can lead to lower grades, difficulty completing assignments, and a decline in overall academic performance.

Therefore, it is crucial to recognise and address mental barriers in students promptly. Schools, colleges, and universities should prioritise mental health support services, promote awareness and destigmatisation of mental health issues, and create an inclusive and supportive environment that fosters students’ well-being and success.

Dr Shruti Chauhan, a psychotherapist and mother of a student at Apeejay School, Nerul said that mental barriers are basically the beliefs that hold a person back. If we attach ourselves to these thoughts, they can always prevent us from taking action or moving forward because thoughts can be negative and positive.

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“A great way to ward off negative thoughts is to maintain a journal and write your thoughts – negative ones and try to channelise them with positive ones. This will help break mental barriers”

–Dr Shruti Chauhan, a psychotherapist and mother of a student at Apeejay School, Nerul

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“While positive thoughts help us move forward, negative thoughts hold us back. Negative thoughts don’t let a person move forward even though the person has the ability to do so. Mental barriers make a person feel as if they aren’t capable or talented enough to pursue their goals,” Dr Chauhan said.

One of the first signs of a mental barrier is self-doubt. “Let us take an example. If some work has been given to you (student) and the first thought that comes is: ‘Can I do this task’? And then immediately shun away from it on the pretext that ‘I can’t do it’. Have you ever turned down a task because you are afraid? Or has there been a time when you have a feeling of discomfort before the start of a project or a chapter? These are traits that point to the fact that you are facing a mental barrier. You need to take note of and identify what you are feeling to deal with the situation,” Dr Chauhan explained.

How to reframe negative thoughts?

This involves several steps, Dr Chauhan said. First, identify your negative beliefs and how these are impacting you. “The student should identify areas where he lags and what are the negative thoughts that assail him/her. Identifying negative thoughts are important to move forward. Second, try to determine the origin of the negative feelings; it could be something that began at a very young age,” Dr Chauhan opined

For example, a student may have developed stage fright because he/she had a bad experience of speaking in front of the teacher. “When he/she is asked to speak in public, the first thought that comes to mind is: ‘I can’t speak’. Remember, one bad encounter should not scar you for life. Finally, replace a negative thought with a positive one – reaffirm in your mind that you will have a great stage presence. Positive thoughts should start with you loving yourself first,” Dr Chauhan stressed.

Strategies to break mental barriers

It is very important for every student to realise that he/she has the potential to do whatever task is assigned. “But they must also understand that they may get stuck. But this is not a reflection of their inability to do work. Humans don’t know everything and it is perfectly well within their right to ask for help. A great way to ward off negative thoughts is to maintain a journal and write your thoughts – negative ones and try to channelise them with positive ones. This will help break mental barriers.

Second, take baby steps. Participate in small competitions and or debates. Celebrate your success. Don’t berate yourself if you slip. If need be, seek help from a counselor and or a psychotherapist,” Dr Chauhan said.

Stepping out of one’s comfort zone can be a transformative experience that helps students grow and develop new skills. It is a personal journey and hence important to go at your own pace and be kind to yourself along the way. With time and practice, you will become more comfortable embracing new challenges and expanding your horizons.

Tips for students

1. Start by understanding the advantages of stepping out of your comfort zone. It allows you to gain new experiences, learn from failures, build resilience, and discover hidden talents or passions.

2. Define what you want to achieve by stepping out of your comfort zone.

3. Understand that failure is a natural part of growth and stepping outside your comfort zone. Rather than being discouraged by setbacks, view them as learning experiences that can lead to personal development.

4.  Surround yourself with supportive individuals who encourage and inspire you to step outside your comfort zone.

5.  Understand that abilities and skills can be developed with practice and hard work. Embracing this mindset can help you overcome self-doubt and take risks.

6. Identify areas where you feel a slight discomfort and take calculated risks. Push yourself beyond your comfort zone while ensuring that you are still within a reasonable limit.

7. Regularly reflect on your experiences outside your comfort zone. Consider how you have grown, what you have learnt.