When faced with a big challenge where potential failure seems to lurk at every corner, maybe you've heard this advice before: "Be more confident." And most likely, this is what you think when you hear it: "If only it were that simple." But what is confidence? Take the belief that you are valuable, worthwhile, and capable, also known as self-esteem, add in the optimism that comes when you are certain of your abilities, and then empowered by these, act courageously to face a challenge head-on. This is confidence. It turns thoughts into action. So where does confidence even come from? There are several factors that impact confidence. One: what you're born with, such as your genes, which will impact things like the balance of neurochemicals in your brain. Two: how you're treated. This includes the social pressures of your environment. And three: the part you have control over, the choices you make, the risks you take, and how you think about and respond to challenges and setbacks. It isn't possible to completely untangle these three factors, but the personal choices we make certainly play a major role in confidence development. So, by keeping in mind a few practical tips, we do actually have the power to cultivate our own confidence. Tip 1: a quick fix. There are a few tricks that can give you an immediate confidence boost in the short term. Picture your success when you're beginning a difficult task, something as simple as listening to music with deep bass; it can promote feelings of power. You can even strike a powerful pose or give yourself a pep talk. Tip two: believe in your ability to improve. If you're looking for a long-term change, consider the way you think about your abilities and talents. Do you think they are fixed at birth, or that they can be developed, like a muscle? These beliefs matter because they can influence how you act when you're faced with setbacks. If you have a fixed mindset, meaning that you think your talents are locked in place, you might give up, assuming you've discovered something you're not very good at. But if you have a growth mindset and think your abilities can improve, a challenge is an opportunity to learn and grow. Neuroscience supports the growth mindset. The connections in your brain do get stronger and grow with study and practice. It also turns out, on average, people who have a growth mindset are more successful, getting better grades, and doing better in the face of challenges. Tip three: practice failure. Face it, you're going to fail sometimes. Everyone does. J.K. Rowling was rejected by twelve different publishers before one picked up "Harry Potter." The Wright Brothers built on history's failed attempts at flight, including some of their own, before designing a successful airplane. Studies show that those who fail regularly and keep trying anyway are better equipped to respond to challenges and setbacks in a constructive way. They learn how to try different strategies, ask others for advice, and perservere. So, think of a challenge you want to take on, realize it's not going to be easy, accept that you'll make mistakes, and be kind to yourself when you do. Give yourself a pep talk, stand up, and go for it. The excitement you'll feel knowing that whatever the result, you'll have gained greater knowledge and understanding. This is confidence.
Cando te atopas cun gran reto onde o fracaso potencial semella agocharse en cada recuncho, quizais xa escoitaches antes este consello: “Ten máis confianza.” E o máis probable é que isto sexa o que pensas cando o escoitas: “Se só fose tan sinxelo.” Pero que é a confianza? Toma a crenza de que ti es unha persoa valiosa e capaz, tamén coñecida como autoestima, engade o optimismo que xorde cando tes seguridade nas túas habilidades, e logo, facultado por estes, actúa con valentía para enfrontar un reto. Isto é a confianza. Converte pensamentos en accións. Así que de onde vén a confianza? Hai varios factores que afectan á confianza. Un: aquilo co que naces, coma os teus xenes, o que afectará a cousas como o equilibrio neuroquímico no teu cerebro. Dous: como te tratan. Isto inclúe as presións sociais do teu entorno. E tres: a parte que controlas, as eleccións que fas, os riscos que corres, e como pensas e respondes aos retos e contratempos. Non é posible separar completamente estes tres factores, pero as eleccións persoais que facemos certamente xogan un papel principal no desenvolvemento da confianza. Así que, tendo en conta algúns consellos prácticos, temos de feito o poder de cultivar a nosa confianza. Consello 1: unha solución rápida. Hai algúns trucos que poder darche un extra de confianza inmediato a curto prazo. Visualiza o teu éxito ao comezar unha tarefa difícil, algo tan sinxelo coma escoitar música con graves profundos; pode estimular sensacións de poder. Podes incluso pór unha postura poderosa ou darte unha charla de ánimos. Consello 2: cre na túa capacidade para mellorar. Se buscas un cambio a longo prazo, considera a forma en que pensas nas túas habilidades e talentos. Pensas que veñen fixados ao nacer, ou que se poden desenvolver, como un músculo? Estas crenzas importan porque poden influír en como actúas cando te enfrontas aos contratempos. Se tes unha mentalidade fixa, é dicir, que pensas que os teus talentos están estancados, poderías abandonar, supoñendo que descubriches algo que non se che dá moi ben. Pero se tes unha mentalidade de crecemento e cres que as túas habilidades poden mellorar, un reto é unha oportunidade para aprender e crecer. A neurociencia apoia a mentalidade de crecemento. As conexións do cerebro fanse máis fortes e medran con estudo e práctica. Tamén resulta que, de media, a xente cunha mentalidade de crecemento ten máis éxito, sacan mellores notas, e enfrontan mellor os retos. Consello 3: practica o fracaso. Enfróntao, ás veces vas fallar. Pásalle a todo o mundo. J.K. Rowling foi rexeitada por 12 editores diferentes ata que un aceptou “Harry Potter”. Os irmáns Wright aproveitaron os intentos fallidos de voar da historia, incluíndo algúns propios, para chegar a deseñar un avión que funcionase. Os estudios demostran que aqueles que fallan regularmente e ségueno intentando están mellor equipados para responder aos retos e contratempos dun xeito construtivo. Aprenden a probar diferentes estratexias, piden consello, e perseveran. Entón, pensa nun reto que queres enfrontar, entende que non vai ser doado, acepta que cometerás erros, e sé amable contigo cando suceda. Date unha charla de ánimos, levántate, e adiante! A emoción que sentirás sabendo que, sexa cal sexa o resultado, terás gañado un maior coñecemento e comprensión.