Regaining self -confidence is a bit like adopting a good posture: it changes everything, but we don’t always think about it. However, science gives us concrete keys to strengthen this precious confidence. Here are six surprising facts that could help you find her on a daily basis.
What is self -confidence?
If you are looking for a definition, it holds in a few words: it is your ability to believe in your own skills to face the situations of life. It is the small engine that pushes you to act without having the impression of being an impostor with each step.
From a scientific point of view, self -confidence is based on three pillars:
- Self-efficiency : This is the concept developed by Albert Bandura, a psychologist who has shown that the more you believe in your ability to succeed in something, the more likely you are. Basically, if you are convinced that you are going to fail, you unconsciously put every chance on your side … to fail.
- Self -image : This is the perception you have of yourself. If you see yourself as someone capable, resilient and adaptable, Bingo, you will tend to act accordingly. If you see yourself as a person who misses everything … You know the rest.
- Past experiences : Your successes and your failures play a huge role in the reconstruction of your confidence. But be careful: it is not so much the failure in itself that damages confidence, it is the way you interpret it.
Why do we lose self-confidence?
If regaining self -confidence was a project, some experiences would be real storms capable of weakening everything in a few seconds. Here are some frequent causes:
- Limiting beliefs : These are these little toxic sentences that we repeat ourselves in a loop: “I am zero”, “I will never get there”, “the others are better than me”. This negative inner dialogue becomes a self-fulfilling prophecy.
- Poorly digested failures : Missing is not a problem in itself. It is the conclusion that we draw from it that can plug confidence. If each error is seen as proof of incompetence rather than a learning opportunity, self -confidence takes a hell of a blow.
- A toxic environment : Some relationships undermine confidence without realizing it. A boss who constantly criticizes, an entourage who puts pressure, or even a family who values excellence without the right to error, and here is your confidence in free fall.
- Comparison : In the era of social networks, difficult not to compare yourself to others. Except that we compare our daily life with the best-of of others … And necessarily, it hurts.
6 trusted boosters scientifically proven
1. Posture influences confidence
Do you often want to be vaulted, shoulders come back? Bad news: your body sends a signal of doubt to your brain. Studies in social psychology show that Stay straight, open your shoulders and adopt a guaranteed posture (as the “Power poses” popularized by Amy Cuddy) can really help regain self -confidence. So, before a stressful situation, take two minutes to adopt an expansive posture: it boosts your insurance and reduces stress.
2. The power of self-affirmation
Sometimes a simple reminder of what matters to you can do miracles. Science has shown that Remember his fundamental values and past successes helps regain self -confidence. When you doubt, take a few minutes to write or remember what makes you proud, your qualities or the obstacles that you have already overcome. It is a real puff of oxygen for self -esteem.
3. Positive visualization really works
If you imagine fail before you even act, your brain trains to … fail. Conversely, research shows that project Improves our real performance and helps regain self -confidence. High -level athletes use this technique before competitions. So, before an interview or a speaking, take a moment to view your success. Your brain will record this image as a probable scenario.
4. Physical exercise boosts confidence
It’s not just a question of muscles: playing sports directly improves the perception you have of yourself. Physical activity releases endorphins (well-being hormones) and reduces stress. Even more interesting, it acts on the body image: Feeling in shape and active (ve) allows you to regain self -confidence naturally. No need to become a marathonist, a simple daily fast walk can already make the difference.
5. Sleep plays a key role
You knew that Lack of sleep alters self -perception ? Fatigue reduces the ability to manage stress, decreases concentration and promotes anxiety … Everything you need to sabotage self -confidence. A good night’s sleep (7 to 9 hours) allows the brain to better regulate emotions and take a step back on everyday challenges. A good sleep is therefore an essential ally to regain self -confidence.
6. Practicing gratitude improves self -esteem
Expressing gratitude is not only used to be happier: it also impacts self -confidence. Studies show that focus on what we have done rather than what we miss Changes our perception of ourselves and helps us regain self-confidence. Holding a gratitude journal, noting three positive things every day, is a simple and effective technique to strengthen self -esteem.
Small changes for great effects
You will understand: regaining self -confidence is not a gift, nor a question of luck. It is a skill, and like any skill, it can be learned and strengthens over time.
So, ready to regain confidence in you? It starts now. A small action, a small step, and already, you are building a more solid mind. 🚀
