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8 Scientifically-Backed Ways To Feel More Confident (Even When You're Not)

Recall a time you were powerful

Remember the small moments where you were confident. It can make you feel (and as a result, act) more confident.

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8 Scientifically-Backed Ways To Feel More Confident (Even When You're Not)

8 Scientifically-Backed Ways To Feel More Confident (Even When You're Not)

https://www.huffpost.com/entry/how-to-feel-confident_n_5724732

huffpost.com

8

Key Ideas

Stand tall

A tall, correct posture is the outer sign of confidence.

A study showed that a tall, expansive posture helps you feel and consequently act more powerful than more drawn-in stances.

Listen to bass-heavy tunes

Researchers found that listening to bass-heavy tunes may have the ability to make you feel more confident.

Recall a time you were powerful

Remember the small moments where you were confident. It can make you feel (and as a result, act) more confident.

Indulge in your morning ritual

Those first few moments when you put yourself together in the morning can bring a surge of self-confidence.

Choose your outfits wisely

Studies suggest that what you're wearing can have a direct effect on how secure and powerful you feel.

Channel your favorite celeb

One study found that when people with waning self-esteem wrote down positive qualities they see in their favorite same-sex celebrities and themselves, they felt much more compelled to become their best selves.

Stretch those muscles

Stretching your muscles can lead to good posture, better blood flow, and ultimately more confidence.

Brush up on your Spanish

Learning a new language or sharpening other cognitive skills can boost your life satisfaction in a similar way to a pay raise.

SIMILAR ARTICLES & IDEAS:

Listen to bass-heavy music

Bass-heavy music can actually trick your mind into feeling more confident.

One study revealed job-interview candidates who listened to bass-heavy rap music ended up exhibiting more con...

Groom yourself

Making yourself more pleasing to your own eyes can make you feel more confident.

When you need some extra confidence, head to a mirror and apply some makeup, fix your hair and otherwise tidy up your appearance a bit.

Take a "power posture"

Our posture can have a significant effect on our internal dialogue.

A "power posture" pose, held for several seconds to several minutes, can increase your confidence in almost any situation.

2 more ideas

Time for yourself

According to experts, choosing to spend time by yourself can help your social relationships. Solitude can also help you regulate your emotions. It can have a calming effect that prepares you to bet...

Take time to be idle

Being overly busy with long to-do lists has become a way to communicate status. Although being busy is not a real status indicator, the impact is real and it contributes to burnout, anxiety and stress-related diseases.

Doing nothing can be a great productivity tool for recharging.

Casual friendships

Having weak ties (neighbors, your favorite bartender, or fellow members in a spin class) can have a positive impact on our well-being by helping us feel more connected to other social groups.

5 more ideas

About uncertainty
About uncertainty

Most of us are quite addicted to a degree of certainty of all kinds, as this is what makes us feel safe. And now we all know nothing compares to feelings such as safety and control.

When f...

Stepping in the unknown

While it can be quite scary, stepping out in the unknown is necessary every now and then.

In order to push your limits, you should consider taking up new challenges that will not only make you experience fear, but most probably also later success into dealing with new and stressful situations. Furthermore, your brain will get trained to form new connections, which can only prove beneficial in the long run.

Train your mind to defeat uncertainty

Recent research has shown that uncertainty scares people even more than knowing that things are going to actually end up badly.

Therefore, in order to be mentally prepared to beat uncertainty, what better way than just imagining the worst case scenario? If it turns out badly, you will at least not be taken by surprise and, if it turns out well, you will be happy.

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Tai Chi

Tai chi is a traditional Chinese form of exercise based in martial arts that involves slow movements and deep breaths. 

Tai chi brings many physical and emotional benefits like de...

Benefits Of Tai Chi
  1. It may help with reducing stress, though most evidence is anecdotal. 
  2. Improves mood if you are depressed or anxious. 
  3. Better sleep as it may leads to a more restful sleep.
  4. Promotes weight loss.
  5. Improves cognition in older adults with cognitive impairment. More specifically, it improves memory and executive functioning skills.
  6. Reduces risk of falling in older adults by improving balance and motor function save and reducing fear of falling.
  7. Improves fibromyalgia symptoms.
  8. Improves COPD symptoms leading to improvements in ability to exercise and quality of life.
  9. Improves balance and strength in people with Parkinson’s.
  10. Safe for people with coronary heart disease.
  11. Reduces pain from arthritis and improves mobility.
Tai Chi and safety

Tai chi is generally a safe exercise with few side effects but it’s good to talk to a doctor before starting. Beginners may experience some aches or pains after practicing tai chi.

More rigorous forms of tai chi and improper practices are associated with increased risk of injury to joints. Especially if you’re new to tai chi, consider attending a class or working with an instructor to reduce your risk of injury.

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Thin-Slicing
Studies have found that we not only decide if we like someone in the first few seconds, but also that the first impression stays with us.

Thin-slicing is when we take a mental snapshot of someone...

Self-Evaluation

Choose ONE word from this list of adjectives or pick your own to fill in the blank. When people first meet me, they think I am_____

  • Charismatic or boring
  • Outgoing or shy
  • Kind or judgmental
  • Intelligent or weird
  • Open or closed
  • Powerful or weak
  • Engaging or odd
  • Professional or casual

Did you pick a positive word? Or a negative word? You have to know where you stand now to move to where you want to be.

Ideal Firsts
How can you ensure people are judging you accurately and also seeing your best side? 

The most important thing to do for giving a good impression is to set your intention. Right now pick your ideal first impression word. When people first meet me, I want them to see me as_______.

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“The secret to permanently breaking any bad habit is to love something greater than the habit.”

Bryant McGill
The Role Of Perseverance On Change

Bad habits don’t go away overnight. But, you can use strategies to give you that extra boost of self-confidence and self-control required to change.

Understand that sometimes you will fail and sometimes you’ll succeed. But no matter how long it takes to fail and get back up again, your patience and perseverance will soon pay off.

Creating An “If-Then” Plan

It gives you an automatic response to react to your cravings and makes it easier to replace a bad habit with a good one: 

  • Identify the scenario that usually triggers your bad habit.
  • Specify a different response to the trigger. Ideally, this should be a good habit that would replace and prevent you from falling into the temptation.
  • Combine steps 1 and 2 into an “if-then” format.

3 more ideas

Studying happiness
Studying happiness

Religion, philosophy, and the arts have long considered happiness a subject important to study. 

The sciences, however, have only recently caught up:...

Subjective well-being = Genes + Circumstances + Habits
  • Subjective well-being is preferred by social scientists instead of happiness because it's not so vague and subjective. 
  • Research shows there is a big genetic component in determining the baseline you always seem to return to after events sway your mood.
  • Circumstances could make up between 10- and 40 percent of your subjective well-being. But their effects never last very long.
  • The one variable that affects long-term well-being and is under our control: habits.
Habits = Faith + Family + Friends + Work
Constant happiness comes from human relationships, meaningful work, and the transcendental elements of life:
  • Faith doesn’t mean any faith in particular. Just find a structure through which you can contemplate life’s deeper questions.
  • When it comes to your family and friendships and how they should be, just cultivate and maintain loving, faithful relationships. There is no magic formula.
  • What makes work meaningful is not the kind of work it is, but the sense it gives you that you are earning your success and serving others.

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The Issue With Perfectionism
The Issue With Perfectionism

The more you chase perfectionism, the more likely you are to procrastinate and then get stressed out when things don’t go exactly how you wanted them to.

Research even ...

Standards vs Reality

Most perfectionists can’t see their standards are unrealistic and bad for them. To find if you’re a perfectionist, ask yourself if your standards:

  • ... are higher than those of others.
  • ... can be met by you or others.
  • ... help or get in the way of you achieving your goals.
  • ... can be relaxed without affecting much the end result.
Thinking Like An Athlete

In sports, the drive for perfectionism is a positive force and turn setbacks into opportunities to reflect, learn, and adjust your approach. But regular perfectionists keep revisiting past failures as a form of self-condemnation.

All this does is cause them to raise the bar even higher, increasing the likelihood of failure. Try to see failure as simply a launching place for success, so you can break away from perfectionism.

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The Progress Principle: Tiny steps build motivation
The Progress Principle: Tiny steps build motivation

If you wait for the ideal conditions before you start, you'll probably never do it.

A lack of motivation is an emotional issue. That means there is no hack to save you....

Look for ways your work impacts the people around you

Procrastination is worst when we don't see the point of our jobs. The connection to a larger purpose helps us find meaning and motivation at work.

If your job doesn't make a huge impact, think about how it has helped the people you spend your day with. Each day, write down three ways your work has helped your coworkers.

Giving advice to someone else can be motivating

We don't lack motivation because we don't know how to be motivated, but because we don't know how to act on our own knowledge.

When we feel unmotivated, it's common to seek advice. But research shows that giving advice can be more motivating than receiving advice.

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Turn regret into motivation
  1. Acknowledge how you cope with regret: ignoring it makes it more present;
  2. Stop the regrets spiral, until you are ready to face the situation with more clarity;
  3. Revisit the story...
The disease of "What if"

It’s human nature to linger on feelings of regret. We look back and think that missed opportunities(real or not) could have set us on a different, possibly more rewarding path. Unchecked, these emotions become overwhelming sources of stress and anxiety.

Turn regret into motivation
  • Acknowledge how you cope with regret: ignoring it makes it more present
  • Stop the regrets spiral, until you are ready to face the situation with more clarity
  • Revisit the story and identify practical lessons you can learn from it
  • Treat yourself like your ideal mentor would
  • Ask yourself why you feel regret and work backward to identify the values that are tied up in your feelings
  • The cure for anticipating regret isn’t feeling lousy or overthinking, but pursuing solutions, using the wisdom gained through self-reflection.