Do you suffer from lack of confidence? Is your confidence holding you back in your career or in your private life? There are several fast and easy ways to boost your confidence.
Great self-confidence can improve your job search and make your perform better at interviews and at work.
Here are 7 ways to quickly build great confidence:
1. Observe your thoughts
The first step toward overcoming your lack of confidence is identifying your negative thought patterns. Through observing your thoughts you will become aware of the kind of mind-chatter that is breaking you down. You’ll be surprised to see what terrible things you tell yourself. Make a habit of observing the thoughts passing through your mind and consciously replace every negative thought with a positive one. Everytime you come across a thought saying something like “I can’t do this”, say to yourself “I CAN do this”.
2. The Positivity ratio: the 3-to-1 ratio of positive thinking
A negative thought has three times greater influence on your mind than one positive thought. In other words, you need three positive thoughts to match a single negative thought. This is the 3-to-1 ratio of positive thinking, or simply, the positivity ratio. The 21 days positivity challenge makes great use of the 3-to-1 ratio of positive thinking. For 21 consecutive days express 3 things that you are grateful for or 3 things you have achieved. Why 21 days? Well, research shows that it takes 21 days to rewire your brain to think more optimistically and successfully. Watch the following video of Dr. Frederickson discussing the positivity ratio:
3. The achievement journal
Make a list of what you’ve achieved. Better yet, keep a journal in which you regularly write down your achievements – big and small. If you are really struggling with your confidence then you should make sure to note down all the little things that you otherwise don’t reward yourself for. If you came up with a great idea during a team meeting – write it down. If you made that call to a client that you have been dreading to make – write it down. Through keeping a journal your achievements become more tangible. Your confidence will improve as the number of entries in the journal grows. The achievement journal works very well with the 3-to-1 positivity ratio.
4. Power posing
Your body language not only affects how other people perceive you, but it changes how you look at yourself. Standing in a powerful position, also known as power posing, gives an immediate boost to your confidence and reduces your stress levels by tricking your mind into thinking that you are confident. Through power posing for just 2 minutes before an intimitading or stressful situation, a presentation at work for example, you increase your testosterone levels and reduce your cortisol levels, making you more confident and less stressed. Watch this popular TEDtalk where Amy Cuddy explains how power posing can help build your confidence and change your life:
5. Overcome fear of failure
People are often crippled by their fear of failing. This is because people tend to exaggerate the negative consequences of failing. If the stakes are great, we tend to question even our most basic abilities. Put a one-foot wide wooden plank on the ground and you will be able to walk on it without a problem. Put the same plank 100 feet up in the air and you will feel like you have lost the ability to take a single balanced step. So what should you do? First, ask yourself if the consequences of failing are really that bad – in most cases they are not. Second, if the consequences of failing really are that bad, remember that your ability to walk are the same, regardless of whether you are on the ground or 100 feet up in the air.
6. Stop bad-talking yourself
We learn that we should not bad-talk other people. The truth is you shouldn’t bad-talk yourself either. People often downgrade themselves by saying things like, “oh, this article is just a silly little thing I wrote, it’s really not any good”, in the belief that it shows humility or self-distance. But if this is something you do repeatedly, you are continuously undermining your self-confidence and self-esteem. Being able to joke about yourself and not taking youself too seriously has its benefits, but if this behaviour is a habit of yours, it is less about self-distance and more about self-depletion.
Regular exercise is a key component of building and maintaining great self-confidence. Your body and mind goes together. When you exercise, your body releases endorphins which increases your feelings of well-being and happiness. As your physical health improves so does your mental health. If you are physically weak and tired you are not well-equipped to tackle stressful and intimidating challenges. Regular exercise increases your energy levels and builds mental stamina, making you feel stronger and less vulnerable. The idea is not to prepare your body for Iron Man (unless you want to), but to exercise at a level that you can incorporate into your life for the long run. Find a form of exercise you enjoy, take on a regular workout routine and see your confidence skyrocket.
Use these 7 ways to quickly build your confidence today!