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Confidence really touches everything: how you show up at work, how you connect with others, and even how you feel inside. When you believe in yourself, you are more likely to take initiative, handle setbacks, and pursue your goals with determination. But if confidence is running low, you might find yourself sitting on the sidelines, letting chances slip, or even getting in your own way and holding yourself back from achieving your full potential.

But let's make things clear: building confidence is not about arrogance and acting like you're better than everyone else. It's about knowing deep down that you've got what it takes to handle whatever comes your way. Confident individuals bounce back quicker and handle challenges with more ease. So, as your confidence grows, you'll notice that you'll find it easier to make choices, grow as a person, and work on your relationships. All of these will make you feel happy and transform mundane activities into rewarding ones!

And here's a bonus: confidence does wonders for your mindset. If you trust yourself, that harsh inner voice will quiet down. You'll finally have the mental energy and the time to start focusing on what you do well and what makes you stand out! Plus, seeing yourself make progress, no matter how small, feels amazing!

How to Build Confidence

If you want to gear up for a big presentation, express yourself freely in social situations, or just want to feel more secure and cultivate positive relationships, you can try these science-based exercises to build your confidence!

But don't forget that if you're struggling with anxiety or depression or if self-help strategies don't work, don't hesitate to seek professional help. This is the greatest act of self-love and self-care!

1. Change Your Negative Thoughts

One of the first steps in building confidence is addressing the negative thoughts that support low self-esteem. Start by identifying and writing down recurring self-critical or limiting beliefs, such as I’m not good enough.

Once you have these thoughts on paper, challenge their validity by looking for facts, evidence, and alternative interpretations that counter these negative beliefs. For example, instead of thinking I can’t do this, try asking yourself What can I do to improve my skills? You can even create an alter ego and try to see your negative thoughts from their perspective with fresh eyes!

It's going to be difficult, we're not going to lie. Rome wasn't built in a day, after all! But, over time, you'll notice that if you replace negative thoughts with positive affirmations or constructive questions, you may experience a significant improvement in your mental well-being and self-esteem.

2. Adopt a Growth Mindset

This exercise is closely linked to the previous one because its goal is to reframe your thinking. But this is more about upgrading your entire operating system. A growth mindset is all about:

• Understanding that skills and intelligence can be developed through effort and persistence.

• Reframing mistakes as a necessary step in the learning process instead of viewing them as failures.

• Shifting perspective to focus on progress rather than perfection, which makes it easier to achieve goals.

For example, after a tough moment (e.g. missed deadline or rejection), do a mini debrief. Don't be harsh on yourself. Don't focus on what you didn't do. Instead, ask yourself What did I learn? What could I try differently next time? These questions leave room for growth and serve as a reminder that you can do better and succeed.

3. Train Your Brain with Neurofeedback for Confidence

What if we told you you can literally create new neural pathways in your brain for greater self-esteem? This is possible thanks to neuroplasticity, the brain's ability to reorganize and adapt, and neurofeedback, a training technique that uses neuroplasticity to teach the brain to self-regulate. However, the most important part of this process is to work with a specific brain region: the prefrontal cortex.

The prefrontal cortex controls many thinking and behavioral processes. It governs decision-making, emotion regulation, and personality expression. All of these influence your confidence. And the only consumer-grade neurofeedback device on the market that trains the prefrontal cortex specifically is Mendi.

Using Mendi regularly can:

• Boost your self-awareness

• Improve executive function

• Enhance emotion regulation

• Help you identify and break negative thought patterns

• Help you to focus on positive attributes

• Teach you to remain calm under pressure

This technique is backed by neuroscience and can complement traditional confidence-building exercises for long-lasting changes!

4. Practice Power Poses

Remember Amelia Shepherd from Grey's Anatomy? She is a brilliant neurosurgeon who performed incredible surgeries. Well, before starting surgery, she always adopted the Superman stance, which reminded her that she had the knowledge and the skills to do the work.

Well, this isn't fiction. It really works in real life as well! Many people have reported that power poses can really boost confidence and ease anxiety before an important event.

So, here's what you can try:

• Do the Superman stance: feet shoulder-width apart, hands on hips, spine tall, chin level. Hold it for two full minutes. Add a deep breath and think of powerful words like capable or calm.

• Try the Victory Pose: raise your hands and fists above your head in a V shape, just like you'd naturally do if you felt good about winning a prize!

5. Write a Letter to Yourself

Writing a letter to yourself is a therapeutic exercise that can reinforce your self-worth and remind you of your strengths during tough times.

Try this: when you feel calm and peaceful, write a letter from your current self to your older self. Talk about the things you’ve survived, the grit you’ve shown, and the qualities you’re still discovering. Encourage your older self to keep going. Or write to your younger self and thank them for hanging in there. Don't forget to express forgiveness for past mistakes and reinforce your worth.

Keep this letter somewhere close and reread it whenever you’re feeling self-doubt or going through moments of emotional difficulty.

6. Keep a Gratitude Journal

Did you know that practicing gratitude can literally rewire your brain for positive thinking? Multiple studies have shown that our brains are biased toward negativity. No wonder so many people struggle with self-esteem, anxiety, and fear! But it is possible to change this, and gratitude can be of tremendous help.

Here's what you can try: every morning or night, write down three specific things you're grateful for or three good things that happened to you on that day. Make sure to include at least one personal strength, achievement, or positive trait. Celebrate the small wins, as they add up faster than you think.

At first, you may not have anything to write. But, after a few weeks, you'll notice the positive effect: the list will get longer and longer! You'll certainly feel more self-confident about yourself as well when all those positive things outshine the negative self-talk!

7. Work on Your Self-Awareness

We're not perfect. It's impossible to be perfect - we're only humans, after all. But we can definitely acknowledge what we're good at and what we should work on. And that's where self-awareness comes in.

Becoming self-aware is an important step in developing self-esteem. For example, when you can identify the moments you're second-guessing yourself, you can also break this pattern and try to understand why exactly you are doing this. People with an underdeveloped sense of self-awareness are not able to identify those moments, and they remain stuck in a loop of self-doubt, fear, and lack of self-worth.

Working on your self-awareness can help you identify your triggers and find areas of improvement (which goes hand in hand with a growth mindset).

8. Practice Meditation

Meditation is a powerful tool for reducing stress and anxiety and improving emotion regulation, both of which play a crucial role in the process of developing self-confidence. Regular practice can help you train your mind to stay in the present moment, which can prevent you from spiraling into negative thoughts that hinder your self-esteem.

Guided meditation sessions focused on self-compassion and the inner critic can directly reinforce self-confidence. Even 5 minutes a day can be incredibly helpful. Plus, you can combine meditation with deep breathing or visualization of success!

9. Practice Social Courage

Confidence grows through small acts of social bravery! If you're not used to starting conversations or making yourself heard in a debate, this can be very difficult. But there's no need to overdo it. Baby steps. Small, achievable goals. You can do this!

Speak up in a meeting, give a genuine compliment to a colleague, or say no firmly but kindly when something doesn't serve you. Turn these into mini daily challenges, your confidence reps. And then track your wins and notice how each tiny action improves self-esteem and self-assurance.

You'll notice that, over time, this small step will become a leap in your personal development journey, boost your confidence levels to the maximum, and even lead to better relationships with your colleagues and family!

10. Try a New Sport or Hobby

Trying new sports or hobbies forces you to get out of your comfort zone. When you work on building a new skill, you're also building self-esteem, discipline, patience, and the ability to stay calm under pressure.

For example, jujitsu and similar martial arts cultivate these traits while providing a controlled environment to face physical and psychological challenges, which can also encourage mental flexibility. Plus, you're also supporting your physical health, providing your body with some well-deserved movement!

The key is to choose a hobby that feels challenging for you because that's where growth lives. Aim for hobbies that push you just beyond what feels easy. This sweet spot creates the best environment for developing self-trust and courage.

11. Work on Your Body Language

Your body is either backing your confidence or betraying it in a conversation or during a presentation. You can feel like the most confident person in the world but if you can't correlate your feelings with your body language, it's all in vain. That's because nonverbal communication is extremely powerful, sometimes even more important than verbal communication.

Plus, your body language also influences how you feel inside, so even if you do feel confident in your skills, but your body is tense, this can undermine your courage.

Here's a quick checklist in this regard:

• Make eye contact to show engagement and self-assurance.

• Stand or sit upright with your shoulders back and head held high to project strength.

• Use purposeful movements and controlled gestures that emphasize your points.

• Keep facial expressions relaxed and approachable, avoiding tension or forced smiles. This will also help others feel comfortable.

You can record yourself during practice sessions, for example. Watch for nervous tics like fidgeting, avoiding eye contact, or pacing. Then, consciously practice replacing those habits with calm, deliberate actions that communicate confidence and excellent social skills.

Build Confidence with Mendi!

Get your own Mendi today and join thousands of users who are already using state-of-the-art neurofeedback technology from the comfort of their homes! Without a doubt, Mendi can be a powerful tool in your journey toward becoming more confident and content!

Frequently Asked Questions

Which exercise increases confidence?

Journaling, self-reflection, adopting a power pose, replacing negative thoughts with positive self-talk, meditation, and gratitude practices can increase your confidence.

How can I build my self-confidence?

You can build your self-confidence through neurofeedback, a training technique that rewires your brain, leveraging its neuroplasticity. You can try Mendi neurofeedback, which trains the prefrontal cortex because it plays a crucial role in personality expression.

What are the 4 ways to build confidence?

Here are four ways to build confidence and self-esteem: identify your negative self-talk and replace it with positive thoughts, increase your self-awareness to identify your strengths, adopt a growth mindset, and celebrate your achievements.

How can I change my negative thoughts to positive ones?

You can transform your negative thoughts into positive ones by identifying and challenging them with facts and then replacing them with affirmations and constructive questions.

What is a growth mindset, and how does it help build confidence?

A growth mindset offers you the tools to accept challenges and learn from mistakes, fostering a sense of achievement that boosts your confidence. By focusing on your progress and efforts, you’ll be motivated to keep improving and reach your full potential.

What are the benefits of keeping a gratitude journal?

Keeping a gratitude journal enhances your self-worth and reinforces positivity in your life. When you regularly acknowledge what you're grateful for, you foster a more optimistic outlook on life.

How does meditation help in building confidence?

Meditation can support healthy self-esteem because it reduces anxiety and enhances emotional regulation. By practicing mindfulness, you can observe and diminish the influence of negative thoughts and build a stronger and more grounded sense of self.