Taming the Inner Critic: How to Stop Rumination and Self-Doubt at Work

In this episode of The Fulfilled Leader, Jean Balfour explores one of the most common challenges leaders face, negative thinking, rumination, and self-doubt. Whether it shows up as imposter syndrome, constant worry, or replaying conversations in your head, these thought patterns can drain your energy and undermine your confidence.

Jean explains why our brains are wired to focus on the negative, how this evolutionary mechanism once kept us safe, and why it so often works against us in the modern workplace. She shares insights from neuroscience, personal stories from her own journey with anxiety and rumination, and practical strategies you can use to shift your relationship with negative thinking.

What You’ll Learn in This Episode

• Why small triggers at work can send us spiraling into self-doubt.
• The three evolutionary drivers behind our brain’s negativity bias.
• How constant rumination impacts our energy, confidence, and leadership.
• The role of the amygdala in amplifying worry and fear.
• Why awareness is the first step to change—and how to practice it.
• Practical tools for “unhooking” from negative thoughts, including writing them down, reframing them, and even playful strategies like singing them out loud.
• How to hold onto the positive and let go of what doesn’t serve you.

Resources and References

• The Happiness Trap by Russ Harris (Acceptance and Commitment Therapy)
• Rick Hanson’s work on the “Velcro for negatives, Teflon for positives” brain metaphor
• Practices for mindfulness, distraction, and self-compassion

Takeaway
Negative thinking never fully disappears—it’s part of being human. But you can change your relationship with it. By learning to observe, unhook, and reframe your thoughts, you free up energy and confidence to lead with greater calm and fulfillment.

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