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Search every verified Julie White interview, podcast appearance, and on-the-record quote — each transcript cross-checked by AI and human review to confirm speaker identity. In a September 2022 video, Julie White, who also goes by Dr. Julie, shared advice on building confidence. She described a "comfort zone" as situations that feel easy and safe, and a "panic zone" as everything outside that feels overwhelming. She introduced a third concept, the "stretch zone," which she defined as challenges that are doable with effort. White stated that spending time in the stretch zone can expand the comfort zone, allowing a person to build confidence without entering the panic zone. She said that this approach requires courage and daily challenge, but leads to increased confidence over time.
“If you want to build your confidence, here's something people learn in therapy that can be life-changing.”
“Everyone has a comfort zone — those situations that feel easy and safe.”
“Everything outside of that comfort zone is overwhelming and frightening — let's call that the panic zone.”
“What if I told you that there's a third zone: the stretch zone — things that feel like a challenge but are doable with some effort.”
“When you spend time in that stretch zone you start doing small things that challenge you and the comfort zone starts to expand.”
“You can build your confidence without ever stepping into your panic zone — you don't have to overwhelm yourself but you do have to challenge yourself every day in the stretch zone.”
“It takes courage, but the more time you spend there, the more confident you become.”
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