5 Proven Exercises to Build Confidence

In our rapidly evolving world, the statistics on the rise in mental health challenges are not just concerning; they're alarming. The World Health Organization (WHO) reports that depression has become the leading cause of disability globally, while anxiety disorders are impacting countless lives. The fast-paced nature of modern life has introduced an array of stressors, and navigating these challenges is taking an unprecedented toll on our collective mental well-being.

Amidst this backdrop, the need for developing mental skills to bolster our resilience has never been more evident. Mental health struggles can be isolating and overwhelming, but the good news is that we possess the capacity to build the inner strength required to weather these storms. Confidence stands as a cornerstone of this resilience. It's not just about believing in our abilities; it's about nurturing a strong foundation for mental fortitude.

This article will delve into five powerful exercises designed to help individuals cultivate confidence, thus fortifying their mental health. I will also share some short experiences from my own sports journey. Just as physical exercise is essential for maintaining physical health, these daily mental workouts can significantly contribute to our overall well-being. So, let's embark on this journey of building our mental muscles, one exercise at a time.

Exercise 1: Constructive Self-Talk

The concept behind constructive self-talk is to replace self-sabotaging thoughts with positive affirmations, ultimately building a more supportive inner dialogue.

Begin by identifying negative thoughts or phrases you frequently encounter. Then, create a list of positive, empowering statements to counteract these negative beliefs.

I vividly remember how freeing it was the first time I tried this skill. I had been having very poor practice sessions, and when I met with a sport psychologist, he asked, "How do I talk to myself?" As we diagnosed my self-talk, we uncovered that it was mostly negative and highly critical. He gave me a few lines that we called power statements to use during that practice session. Every time my mind started to entertain those negative, critical thoughts, I replaced them with constructive self-talk. I remember walking away from that practice session thinking, "Holy smokes, it worked!" It was the best practice session I ever had. From that point on, all of my training sessions improved because I knew how to think positively during those sessions.

Exercise 2: Remember Your Wins

Focusing on past successes helps boost confidence by reminding us of our achievements and capabilities, counteracting the negative impact of dwelling on failures.

Create a list of your past successes and achievements, no matter how big or small. Keep this list readily accessible and review it regularly to reinforce your sense of accomplishment.

It was all too easy for me to fixate on failures and poor performances. However, dwelling solely on these setbacks can be demotivating and confidence-crushing. Shifting my focus to remember past successful performances was transformative. With each transition to a higher level of competition, I had to remind myself of my previous successes. Moving from a youth athlete to the high school level, I remembered competing in youth national championships. Transitioning from high school to college, I reminded myself of multiple state championships and being a top 20 jumper in the nation. As I turned professional, I had to recall being a conference champion, collegiate All-American, and a top 5 jumper in the NCAA. These memories fueled my confidence.

Exercise 3: Focus on Your Best Skills

Acknowledging and capitalizing on your strengths rather than fixating on your weaknesses is the essence of this exercise. It promotes a positive self-image and boosts confidence.

Identify your core strengths and list them out. Regularly remind yourself of these strengths and how they contribute to your success.

I am not the ideal size for an elite pole vaulter. Many would argue that I needed to be taller and stronger. I fixated on this limitation, which became discouraging and distracting. When I learned to focus on my strengths, my confidence soared. I was fast, and I started saying things like, "I may not be tall or strong, but I am fast, and I can still jump high with this kind of speed." This newfound perspective allowed me to compete confidently against athletes who were taller and stronger. More importantly, it helped me beat them.

Exercise 4: Live in the Present Moment

This exercise centers on mindfulness and staying present, preventing your mind from wandering to past regrets or future worries, ultimately improving focus and performance.

Engage in mindfulness exercises such as deep breathing, meditation, or guided imagery to help you stay in the present moment.

This skill became invaluable during my college years. I would often find myself in the classroom thinking about practice, and conversely, during practice, my mind would be consumed by upcoming exams and assignments. This constant mental tug-of-war adversely affected both my academic and athletic performance. When I learned to obsess about living in the present moment, I could focus better, and my performance improved in both arenas.

Exercise 5: Control the Controllable

Focusing on factors within your control empowers you to take charge of your situation, reduce anxiety, and enhance performance by minimizing external distractions.

Create a list of factors you can control in a given situation. Learn to shift your attention and efforts toward these controllable variables.

As a pole vaulter, I often blamed external factors for poor performance, citing reasons like bad weather or unfavorable wind conditions. Shifting my mindset to focus on what I could control was a game-changer. I learned to say, "I know how to jump in bad weather or a bad wind." This allowed me to make necessary adjustments and perform well regardless of the conditions. Interestingly, my best performances often occurred on days with challenging weather conditions, such as rain or strong crosswinds.

Developing mental skills, just like physical ones, requires daily practice. As we've explored these exercises, we see how confidence-building practices can enhance mental resilience. Confidence is not an innate trait; it's a muscle we can strengthen with consistent effort and the right mindset. By incorporating these exercises into our daily lives, we fortify our mental health, enabling us to face life's challenges with unwavering courage and resilience. Remember, our mental muscles, like our physical ones, grow stronger through practice.