第一，为自己喝彩。很多自卑的人无法做到为自己喝彩。就算他们做成了一件很棒的事，他们还是会倾向于盯着那些自己没做好的事。就算是对于最积极主动的人来说，这也是个大难题。试想，你在一个项目上花了好几个月的时间，你倾注了你的心血和灵魂，然而，当项目完成时，你却不愿意让任何人看见它。你虽然很在乎自己做的事情，但还是会感到尴尬，可能你会将自己与行业内的其他人作对比，这让你自卑。也许你非常有天分，也壮志满满，但你缺乏实现目标的自信。要想克服这个困难，你就要学会为自己喝彩。当自己达成了一个目标时，花些时间来回顾自己付出的努力。几个月之前，可能你完全没有想过自己会实现它，但你做到了。大多数人做不到，而你做到了，所以你要感到自豪。只要为自己稍加喝彩，你就能走出过度反思和完美主义的怪圈。有时候，你需要一点乐趣来认识到自己应该多自豪。
Number 2: Learn something new. How often do you try new things? Do you like to learn or do you just stick to what you're good at? People with low self-confidence tend to hide within their comfort zone. They rarely take risks because they don't believe in their ability to succeed. But your comfort zone might be the reason you're lacking confidence. Learning a news kill gives you a sense of accomplishment and purpose. When you overcome an unfamiliar challenge, you gain a very different kind of pride, which will stick with you for years to come. It's so powerful, because nine times out of ten you expect yourself to go down in flames, but by succeeding it's something new. You develop faith in yourself. This belief will give you the confidence to keep pushing even when you fail. And who knows you might just discover a new passion along the way.
第二，学习新事物。你多久尝试一次新事物呢？你喜欢学习，还是喜欢只做哪些自己擅长的事？不够自信的人倾向于躲在自己的舒适区里。他们很少冒险，因为他们不相信自己能成功。然而，你的舒适区可能正是你缺乏自信的原因。学习新技能会给你带来成就感、使命感。当你克服了一个陌生的挑战时，你会获得一种不一样的自豪感，它会伴随你很多年。这种感觉是很强大的，因为以往你总认为自己会把事情搞砸，然而，在你成功之后，新的改变发生了。你对自己有了信心。它给了你就算跌倒也能站起、继续向前的自信。说不定，在这个过程中，你会发现一份新的热忱。
Number 3: Smell great. Smell is easily the most underrated of our senses. Most people don't realize the mental and physical role that smell plays in their lives. Your sense of smell can, for example, completely change your mood. One smell might make you excited while another leaves you scared or angry. We even link certain smells to memorable times in our lives. Say your mom used to make brownies when you were younger. When that familiar smell hits your limbic system, those nostalgic memories can come rushing back. All of the sudden you feel warm and safe while reminiscing about your childhood home. Because your sense of smell is so powerful you can use it to boost your confidence. A 2009 study from the University of Liverpool discovered that different smells affect both self-confidence and self-esteem. Researchers gave a sample of male participants two different types of deodorants. The next day they assessed each groups self-confidence. They found that the men with better deodorant had a much more positive self-image. Now the best part about this technique is how easy it is. By caring just a little more about your scent you can give yourself a quick and easy boost of confidence.
第三，让自己闻起来很棒。嗅觉是我们的感官中最容易被低估的一个。多数人没有意识到生活中嗅觉对心理和生理的影响。比如，你的嗅觉可以完全改变你的情绪。一种气味可能会让你兴奋，而另一种气味使你害怕或生气。我们甚至会把某些气味和人生中值得纪念的时刻联系起来。比如说，在你小时候时候，妈妈曾经做过布朗尼蛋糕。当那熟悉的香味向你袭来，那些怀旧的记忆可能就会涌上心头。刹那间，你感到温暖、安心，同时回忆起童年的家。你的嗅觉非常强大，大到你可以用它来增强自信。利物浦大学2009年的一项研究发现，不同的气味会影响自信心和自尊心。研究人员给一个样本内的男性被试两种不同的体香剂。第二天，他们评估了每组被试的自信心。他们发现，使用更好的体香剂的男性拥有更积极的自我形象。这个技巧最棒的地方在于容易操作。通过多些留意自己的气味，你就能轻松地快速提升自信。
Number 4: Watch less TV. Watching too much TV cripples your confidence by lowering your self-esteem. In fact, one study found that the number of hours you spend watching TV directly influences yourself-worth and it doesn't matter what show you're watching, whether it's reality TV dramas or sitcoms, too much TV is a confidence killer. Why? Because too much TV lowers motivation. People who watch tons of TV are less likely to exercise and maintain long-term goals. It can even worsen cognitive skills like concentration and memory. So instead of binging another series on Netflix, limit yourself to an hour of TV a day. You'll start feeling more clear-headed and confident in no time
第四，少看电视。看电视太多会削弱你的自信，因为你的自尊心会降低。事实上，一个研究发现，你在看电视上花的时间直接影响你的自我效能感，这跟你看电视的内容完全无关，无论它是真人秀、电视剧，还是情景喜剧，看电视太多就会扼杀你的自信。为什么？因为看电视太多会减弱你做事情的动力。那些成天看电视剧的人运动得更少，也无法维持长期目标。它甚至会削弱你的认知能力，比如专注力和记忆力。因此，不要在Netflix上疯狂看剧，而是将看电视的时间限制在每日一小时。很快你就会感到头脑更清醒、更自信。
Number 5: Playing music. The most powerful aspect of music isn't the music itself. It's the emotion a musician infuses into every note. It's the ability to express complex feelings through layers of sound. Many people who lack confidence also struggle to express themselves. They don't value their emotions or they might belittle their own ideas. When opportunities arise, they give way to the people around them. It might feel like everyone else's opinions matter more than yours. By playing an instrument you learn to recognize your own worth. You become more in touch with your emotions. You gain the ability to express them in a way words never could. As you begin to understand yourself, you develop two vital pieces of confidence: self-respect and self-esteem. A recent study which took place over three years had 250 teenagers undergo either musical or non-musical therapy. They found that musical therapy improved self-esteem and confidence more than any other type of treatment. But why did music work so well? Playing an instrument lets you be vulnerable. You may not know why you're frustrated or scared but you can channel those feelings into the music you make. Over time you'll start to overcome the negativity that's been holding you back.
第五，弹奏音乐。音乐最强大之处并不在于其本身，而是在于音乐家注入每一个音符的情感。它是通过层层声音来表达复杂情感的能力。许多缺乏自信的人也很难表达自己的感受。他们不重视自己的情绪，他们贬低自己的想法。机会来临时，他们会将它们拱手让给周围的人。好像周围所有人的想法都比你的重要。通过演奏乐器，你会意识到自己的价值所在。你与自己的情绪产生了更多的互动。你能够用言语无法形容的方式表达它们。当你开始了解自己时，你会培养两种重要的自信：自重和自尊。在最近一项为期三年的研究中，有250名青少年接受了音乐治疗或非音乐治疗。研究者发现，音乐疗法比其他任何类型的治疗都更能提高自尊和自信。但是，为什么音乐的效果这么好？演奏乐器会让你脆弱，你可能你不知道自己为什么感到沮丧或害怕，但是，你可以把这些感受融入你演奏的音乐中。久而久之，你会开始克服一直以来拖累你的消极情绪。
Number 6: Exercise daily. Daily exercise can skyrocket yourself-confidence by affecting everything from your physical health to your sense of well-being. To put it simply when you look good you feel good. Daily exercise helps you meet your fitness goals which in turn strengthens your body and fills it with energy. After a good workout you'll feel mentally and physically capable like you can conquer anything. This natural euphoria is what's called an exercise or runner's high. When you experience physical stress, your brain releases natural painkillers called endorphins. These chemicals improve your mood and self-esteem. If you're having a bad morning as little as 15 minutes of exercise can completely turn your day around. You'll be more motivated to tackle new challenges. You'll feel more courageous in the face of adversity. Your brain will even feel more focused and efficient. You've probably heard about the benefits of exercise many times but it's for good reason. There are a few things that simultaneously strengthen your body sharpen your mind and help you accomplish your goals. And all you need to sacrifice is half an hour of your day. So if you want to develop self-confidence make working out a part of your daily routine.
第六，每日运动。每日运动能极大地提高你的自信，因为运动能影响你的生理健康和幸福感。简单来说，你看起来很棒，你就会感觉很棒。每日运动可以帮你达到健康目标，从而增强你的体质，使身体充满能量。在一次锻炼之后，你会在心理上和生理上都感到充满能量，就像自己能够百战百胜一样。这种自然的兴奋，就是所谓的运动高潮或跑步者高潮。当你在生理上有压力时，大脑会释放出一种叫做内啡肽的天然止痛剂。这些化学物质可以改善你的情绪，提升自尊。如果你上午过得很糟糕，只需15分钟的运动就可以完全改变这一天。你会更有动力去应对新的挑战。面对逆境，你会感到更勇敢。你的大脑甚至会更专注、效率更高。运动的好处，你可能已经听腻了，但它是的理由是充分的。有些事情可以在增强体质的同时使你的思维更加敏锐，并帮助你实现目标。而你需要付出的，仅仅是每天半小时。因此，如果你想培养自信，你就要让锻炼成为日常生活的一部分。
