To be a person with bulletproof self-esteem is pretty rare, if not downright impossible. But a real crisis of confidence can often come at the exact wrong time. Maybe you're in the midst of a doubt spiral about advancing your career right before a presentation, or you simply aren't feeling good in your own skin after spending way too much time on Instagram before a date. When you're in too deep like that, it can feel impossible to lift out of that downward spiral, so having a few tricks to boost your confidence when you really need it can be super helpful at turning around an internal mini-crisis.
Listen, if you feel a little raw in the self-esteem department from time to time, I get it — oh, girl, do I get it, as do many other women: In a KPMG study on women's leadership roles, 67 percent of women surveyed said they "need more support building confidence" to help them feel like they're able to be leaders in the workplace. What's more, the 2016 Dove Global Beauty and Confidence Report found that women's self-esteem is, in general, "on a steady decline," on a global scale.
It's best to think of building your confidence and self-esteem as something that's a constant work in progress — not because it's something you'll never "achieve," but because it means you're always prioritizing the idea of giving yourself that space, time, and compassion to do so, throughout your whole life.
The good news is, once you get in the habit of picking yourself up when you're down, it starts to get easier — trust me. Here are a few expert-recommended tricks to help you feel more confident when you need that boost the most.
Go ahead and be that person who talks to themselves in the mirror, because according to Bennett, it actually does benefit your self-esteem.
"I suggest mental rehearsal as a way to boost confidence," Bennett says. "Many people feel insecure because they run every possible bad outcome in their head related to an event, such as, 'What if I run out of things to say on a date?' or, 'What if I forget what to say during my speech?'"
It's not that you need to totally squash these worst-case scenario questions in your mind, according to Bennett. Rather, he says, go ahead and run through a few of those scenarios in your head, and then actually rehearse, out loud, what you would say or do if they were to happen IRL.
"Once you do this," he says, "you'll find that not only are most scenarios not that horrible, but if you practice how you'll handle them, you'll go in with more confidence."
Seriously, your self-doubt can actually be a little bit helpful, and can provide you with a slight boost to get through those situations where you really need it. A 2010 study published in the journal Psychology of Sport and Exercise showed that athletes who went into a race with a little bit of self-doubt actually performed better than those who didn't.
Instead of using your doubt to produce more doubt, tell yourself that those initial feelings of fear are simply a mechanism of motivation. For real, girl, you've got this in the bag.