What to do when you are not confident in yourself

When you are not confident in yourself, you can improve it by adjusting cognitive behavior, establishing small goals, practicing self affirmation, seeking social support, and cultivating interests and hobbies. Lack of confidence may be caused by past failures, negative evaluations from others, perfectionism tendencies, lack of achievement, or sensitive personality traits.

1. Adjust cognitive behavior

Identify and record self denying thoughts, replacing subjective assumptions with objective facts. For example, changing 'I definitely can't do it well' to 'I have already completed similar tasks'. By writing emotional diaries to sort out negative thinking patterns, gradually establish a more rational self-evaluation system. The three column method of context automatic thinking evidence refutation in cognitive-behavioral therapy can help break the negative cycle.

2. Establish small goals

Start accumulating successful experiences from achievable micro goals, such as completing three simple tasks every day and recording them. Adopt the SMART principle to set specific, measurable, and achievable goals, and reduce fear of difficulty by breaking down large tasks. Give yourself appropriate rewards for completing phased goals and strengthen positive behavioral feedback.

3. Practice self affirmation

Engage in positive self talk at a fixed time every day, such as saying three strengths or achievements in front of the mirror. Create a list of advantages to document personal skills, character strengths, and positive feedback from others. Through body language training such as maintaining a straight standing posture, confidence signals are transmitted from a physiological level to influence psychological states.

4. Seek social support

Share feelings with family and friends who can provide emotional support to avoid long-term isolation. Join a growth oriented community to observe others' coping styles and gain a sense of identification through group activities. Seek the help of a psychological counselor when necessary, as professional guidance can more effectively identify core issues and provide personalized improvement plans.

5. Cultivate hobbies and interests

Choose activities such as painting and sports that can generate flow experiences, and rebuild a sense of control in focus. Gain a progressive sense of achievement through skill based hobbies such as learning musical instruments, and pay attention to selecting difficulty levels that match existing abilities. Participating in volunteer activities can gain value recognition from helping others and expand the dimensions of self-awareness. Regular exercise can promote the secretion of endorphins and improve mood in daily life. Increasing foods rich in tryptophan, such as bananas and oats, can help stabilize emotions. It is recommended to engage in aerobic exercise at least three times a week to avoid excessive self comparison and focus on personal progress rather than absolute standards. When long-term lack of confidence is accompanied by sustained low mood, it is necessary to seek systematic evaluation and intervention from professional psychological institutions in a timely manner.