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.
面對一項艱難的挑戰 面臨各種失敗的可能性 也許你聽過這麼一則建議 要對自己有信心! 但你腦中往往會浮現這個念頭: 要是有這麼簡單就好了! 自信到底是什麼? 相信自己的價值和能力 也就是培養自尊心 能肯定自己,心態自然比較樂觀 心中充滿正面力量 便能勇於迎向挑戰 這就是自信 它提供實現理想的動力 那麼自信從哪裡來呢? 影響自信的因素很多 首先是先天的因素 像是基因會左右大腦 神經化學物質的平衡 其次是他人對待你的方式 像是生活中的同儕壓力 第三個因素則是你自己 你所做的各種決定 選擇承擔的風險 以及如何面對挑戰與挫折 這些因素的關係密不可分 不過個人的決定 在自信的發展中扮演關鍵角色 只要記住以下幾個實用的秘訣 就能為自己建立自信心 祕訣一:快速補充自信 善用小技巧讓自己在短時間內 自信心倍增 先想像成功的樣子 再開始進行困難的任務 或者聽聽重低音音樂 如此一來可以提升正面能量 也可以擺出勝利的姿勢 或為自己加油打氣 祕訣二:相信自己會進步 如果你追求的不只是一時的改變 不妨想一想自己對才能的看法 能力是受先天因素主宰? 還是像肌肉一樣可以鍛鍊? 這些想法很重要 面對挫折的態度會因看法而異 屬於「固定型思維」的人 認為能力出生時就已經註定 遇到困難就容易放棄 覺得自己就是不擅長這件事 若你擁有「成長型思維」 相信努力就會進步 挑戰便成了自我成長的好機會 神經科學也驗證了這項理論 透過學習與練習 神經元之間的聯結確實會增強 研究也指出 有成長型思維的人通常比較成功 成績比較好 面對挑戰的表現也比較出色 祕訣三:練習失敗 面對現實吧!每個人都會失敗 沒有例外 J.K.羅琳的《哈利波特》被退件了12次 才找到出版商願意出版 萊特兄弟記取前人失敗的教訓 自己也失敗多次以後 才設計出可以翱翔天際的飛機 研究指出 經常挫敗卻不輕易放棄的人 比較有能力面對打擊與挑戰 他們懂得嘗試不同的策略 詢問他人意見 並堅持不懈 想想未來要面對的挑戰 過程中想必會遇到難題 可能也會犯下一些錯誤 到時候別對自己太嚴苛 給自己一些鼓勵 克服問題,然後繼續努力 你會意識到重要的不是結果 而是過程中的成長與啟發 那份感受,就是真正的自信