Limiting beliefs aren’t facts, they’re stories we tell ourselves so often that they feel true. These self-imposed limits shape our emotions, behaviors, and life choices, keeping us stuck in patterns that no longer serve us.

But the good news? You have the power to break free.

The Science of Limiting Beliefs

According to Rational Emotive Behavior Therapy (REBT), our inner beliefs - not external events - shape our emotional and behavioural responses.

The ABC Model (Dryden, 2012) explains how:

  • A (Activating Event): A situation triggers a negative thought.
  • B (Belief): An irrational or false belief forms in response.
  • C (Consequence): This belief affects how you feel, behave, and interact with the world.

Over time, these beliefs become self-fulfilling prophecies, reinforcing themselves as „truths“ in our subconscious.

Why Do We Hold Onto These Beliefs?

Even when limiting beliefs hold us back, we cling to them because:

  • The brain prioritises safety. Change feels risky, so our nervous system keeps us in our comfort zone.
  • Early experiences & societal expectations shape our identity. These beliefs often reflect old fears rather than current realities.
  • We seek proof to confirm our beliefs. The more we repeat them, the more evidence we find to support them.

„It is in this place of vulnerability and inadequacy that we build up a host of beliefs that limit us in our lives, and it is these that occupy the gap between what is important to us and where we focus our efforts.”

- Anita Houghton, Coach & Psychotherapist

How to Rewire Your Beliefs

1. Identify the Limiting Belief

Ask yourself:

  • What’s a belief that’s holding me back?
  • When did I first start believing this?
  • Is this thought based on fact, or just an assumption?

2. Challenge & Reframe It

Use Socratic questioning to challenge irrational thoughts:

  • What evidence supports this belief?
  • Could I be making assumptions?
  • What would I say to a friend who felt this way?

3. Rewrite the Narrative

Journaling is a powerful tool to reprogram your subconscious. To shift your mindset:

  • Write the opposite of the limiting belief (e.g., I am not enough -> I am worthy and capable).
  • Look for evidence that supports this new belief.
  • Repeat it daily - neural pathways strengthen with repetition.

4. Release & Forgive

Let go of past experiences that shaped your limiting belief:

  • Forgive the past event that created it.
  • Forgive yourself for believing it for so long.
  • Commit to wiring in a new belief instead.

5. Take Action Toward Your New Belief

  • Act as if your new belief is already true.
  • Make choices that align with your new mindset.
  • Surround yourself with people and environments that reinforce your growth.

Final Thought: Your Mind is Rewritable

Your beliefs are not set in stone - they’re patterns you can change. Journaling, mindfulness, and cognitive reframing help you take control of your mindset, reminding you:

You are enough. You are capable. You are worthy.

Take the first step today - start journaling to rewire your subconscious and step into the limitless version of yourself.