What should I do when I am not confident in myself

When you are not confident in yourself, you can improve it by adjusting cognitive behavior, establishing records of small achievements, practicing self acceptance, seeking social support, and conducting mindfulness training. Lack of confidence may be caused by negative feedback from growth experiences, excessive perfectionism, social comparison pressure, emotional distress, and other factors.

1. Adjusting Cognitive Behavior

Identifying and challenging negative self talk is the core of cognitive-behavioral therapy. When the idea arises that I definitely can't do it well, you can try to provide objective evidence to refute it, such as the fact that the last project report actually received recognition from colleagues. Replace subjective assumptions with concrete facts and gradually reconstruct a more balanced self-evaluation system. Recording three small tasks that were successfully completed every day can help accumulate positive experiences.

2. Establish achievement records

Prepare a dedicated notebook to record daily completion tasks, including basic tasks such as getting up on time. During regular reviews, it will be found that actual abilities far exceed self-awareness. Set tiered goals, break down large tasks into quantifiable small steps, and mark progress for each completed step. Visualization results can enhance the sense of control and break my rigid thinking.

3. Practice Self Acceptance

Allow yourself to have shortcomings instead of demanding perfection. Try to treat yourself with a tolerant attitude towards friends, acknowledging limitations in certain areas does not mean completely denying value. You can practice looking directly at your eyes and saying 'I can be imperfect' through a mirror, gradually establishing tolerance for your true self. Shift attention from defects to existing advantageous resources.

4. Seek social support

Keep in touch with people who can provide positive feedback and openly share feelings of self doubt. The objective evaluation of important others is often closer to the facts than self-evaluation. Join a growth oriented community and observe how others cope with similar challenges. Moderate reliance on trust relationships can provide emotional support, but it is necessary to avoid relying entirely on external evaluation systems.

5. Conduct mindfulness training

Perform body scanning meditation every day to detect but not judge self denying thoughts that arise. Maintain present focus and reduce rumination about past failures or future concerns through breath anchoring exercises. Daily training such as mindfulness based diet can enhance sensitivity to one's own feelings and gradually break away from the habit of overly focusing on others' current situation. Maintaining a regular schedule and moderate exercise can help stabilize emotional states, and a balanced diet can provide necessary nutrients for the brain. Choose activities with moderate difficulty when trying new hobbies, and accumulate successful experience in a safe environment. When long-term lack of confidence is accompanied by sustained low mood or functional impairment, it is recommended to seek professional psychological help. Change is a gradual process, with small but still commendable progress every day.