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Conscious and unconscious self-sabotage
What causes self-sabotaging behavior?
Self-sabotage in the workplace
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Conscious and unconscious self-sabotage
What causes self-sabotaging behavior?
Self-sabotage in the workplace
Have you ever backed out of something at the last minute? You’ve probably been a bit puzzled, embarrassed, or even angry at yourself when it happens.
It could be anything. A new job, an event, or trying new food. You’re probably unsurprised to know that the pesky saboteur that follows you around in life and stops you from achieving your goals is none other than yourself.
Discomfort causes many of us to slam on the brakes. We become our own worst enemy, stopping ourselves from trying new things or pursuing our dreams. It isn't easy to stop our self-sabotaging behavior in any situation.
That's what self-sabotage is all about. We're harsh on ourselves.
Luckily, it’s possible to stop self-sabotage. It's a habit that'll feel great to break with effort and a greater understanding of ourselves. We have some tips to help you out.
Self-sabotage happens when we stop ourselves from achieving our goals, trying new things, or doing anything that's outside our comfort zone. It prevents us from achieving professional and personal development.
People self-sabotage in all areas of their life, from romantic relationships to career choices. Even the most successful entrepreneurs can fall prey to the negative consequences of this phenomenon.
It's a vicious cycle to be stuck in. These self-destructive behaviors are heavily linked to negative self-talk, self-defeating behavior, chronic self-criticism, negative emotions, and potentially even poor mental health.
These thought patterns might be subtle and not so obvious. They might occur without us realizing we’re preventing ourselves from excelling, and they happen more frequently when self-doubt and negativity become automatic thoughts.
You might engage in self-sabotage consciously or unconsciously.
Conscious self-sabotage might seem counter-intuitive. Why would you willingly get in your own way? And yet, you could be doing exactly that. Every day you make decisions, knowing they might be working against your goals. For example, you might:
Making time for self-care and your favorite pastimes is healthy (and necessary), but you might consciously overindulge in these activities to the detriment of your goals.
Unconscious self-sabotage is more difficult to measure. As the name suggests, you can engage in it without even being aware. It usually involves subtle thoughts, emotions, and behaviors that are holding you back. You might:
There can be several reasons for your unconscious self-sabotage. It’s worth doing the Inner Work® to find out what’s holding you back.
You can watch for several signs of self-sabotage to curb your self-destructive behavior once you notice it. By assessing how we feel and why we feel that way, we can better identify self-sabotage.
Self-sabotage can be sneaky. While we might bail out of activities that we’re afraid of, at work, it’s often more subtle. We sabotage ourselves through procrastination or by not adequately preparing for a task. Our saboteur tells us to protect ourselves by not fully committing.
Another saboteur rationalizes that we probably could succeed if we had more time or money, but we don’t, so we can’t. Our saboteur might undermine the value of what we’ve achieved so far or the worthiness of our goals.
Here are five symptoms of self-sabotage to consider:
If you're looking to learn how to identify any negative behaviors that bring you down, a BetterUp coach can help. Our coaches are ready to work directly with you and your personalized plan to target what's holding you back and figure out a way forward.
A variety of things can cause people to self-sabotage. In many cases, it's because we've previously tried to adapt to certain situations and now act in self-defense. Those coping mechanisms might have helped you at the time, but now, all they do is hold you back.
First, grant yourself some self-compassion. None of us would choose to self-sabotage, so understand that you’re doing your best. Then give yourself permission to work on getting past it.
Read over these four things that cause self-sabotaging behavior.
Whether romantic, platonic, or familial, our past relationships significantly impact us. If your partner or parent didn’t care about your feelings or opinions, you might be used to staying quiet out of self-preservation. If you refrained from speaking up for yourself to avoid conflict, you likely adjusted to not advocating for yourself.
When you feel in control of your situation, you’ll feel reassured in your comfort zone. But you might sabotage the situation when forced to face your insecurities or show vulnerability. Your inner critic may tell you that you can’t succeed without control.
You've probably heard of a fear of failure, but people also fear success. Even when we've worked hard for something and know we've earned it, imposter syndrome can sink in. It fills our minds with negativity if we lack self-worth and feel like frauds. Low self-esteem might make people think they've reached a ceiling where success is concerned.
Children are very impressionable. They look up to the adults in their lives to model their behavior. If the adults around you demonstrated that it's okay to bail at the last minute if things weren't up to your standard or if they didn't want to take risks when it came to jobs, it might have stuck with you into adulthood.
The self-sabotaging behavior you witnessed as a child could follow you wherever you go because you saw it as something normal. But really, actions that can cause emotional pain or harm your well-being shouldn't be considered normal.
Your behaviors can hold you back in all areas of your life. But at work, they can be particularly harmful. These form of self-sabotage can keep you from attaining a promotion, getting a raise, or receiving new exciting projects:
Just because we usually treat ourselves a certain way doesn't mean that’s the only way. It's hard to break habits, but once we break them, we see how many growth opportunities exist. Plus, it creates space for us to build healthier habits.
When self-sabotage is rooted in fear (it often is), we have to be brave to overcome it.
Read over these seven tips to overcome your self-sabotaging ways:
It can be hard to come to terms with the fact that you're your own worst enemy. But you don’t have to face your struggles alone. Even if nobody around you seems to understand what you're experiencing, you still aren't alone. It's okay if your friends and family don't get it.
Do you let your procrastination win most of the time? Are you a perfectionist and can't handle minor mistakes or changes of plans? If you're afraid to work through your self-sabotaging behavior or don't know where to begin, talking to a mental health professional will give you the chance to find strategies to help you.
A professional can help when you need someone to get you out of those negative thought patterns and work to better your mental health. A life coach, clinical psychologist, or other therapists will be there for you when nobody else can recognize your problems.
A BetterUp coach will help you accept how you've been treating yourself and create a plan to end your self-sabotaging. Having someone guide you through practicing positive self-talk and building your self-confidence will help you leave any self-sabotaging behavior in the past.
Maybe you doubt if you're capable of completing a rigorous hike. Rather than telling yourself not to bother because it's impossible and you'll never accomplish it, put it in your back pocket. Remind yourself that it's not a "never" thing just because you can't do it right now. You might surprise yourself one day.
The first step of shaking your self-sabotaging ways is recognizing the signs. Taking these steps toward being kinder to yourself is an investment in your future. You're trying to change something that impacts your professional and personal life, and that's something to celebrate.
Never forget to take a moment to pause and reflect on your progress. Little by little, you'll notice how you're improving. Whether it's because your therapist has prepared some effective strategies to follow or you've started practicing more self-care, it's all progress.
Whether it's overcoming challenges or reaching your full potential, our coaches are here to help.
Whether it's overcoming challenges or reaching your full potential, our coaches are here to help.
Elizabeth Perry is a Coach Community Manager at BetterUp. She uses strategic engagement strategies to cultivate a learning community across a global network of Coaches through in-person and virtual experiences, technology-enabled platforms, and strategic coaching industry partnerships.
With over 3 years of coaching experience and a certification in transformative leadership and life coaching from Sofia University, Elizabeth leverages transpersonal psychology expertise to help coaches and clients gain awareness of their behavioral and thought patterns, discover their purpose and passions, and elevate their potential. She is a lifelong student of psychology, personal growth, and human potential as well as an ICF-certified ACC transpersonal life and leadership Coach.
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