4 exercises to develop confidence and deal with stress

​

1. Affect Labeling

 

Starting something new? A new stage in life, for example a change in job or new studies, can be stressful. People often say:' just suck it in and get on with life.' This is not always exactly helpful!

 

An excellent way of coping with anxiety is:

 'Affect Labelling' i.e. Label or list your emotions. 

 

Answer these questions as fully as you can:

• What is the challenge you are facing?

• What is the most stressful part about it?

• What are you feeling about it? List as many emotions as you can.

 

Research shows the more labels you use eg relating to anxiety, the less anxiety you feel (eg anxious, worried, stressed, shaky, unsure). 

You may notice you have a variety of feelings eg feeling anxious about the new people at work and worried about coping, but also excited to face a new challenge. We often experience a variety of emotions simultaneously. It helps to separate them and deal with the ones that leave us feeling unsure of ourselves.

 

Now answer a 2nd lot of questions:

• What are the most caring, supportive things you would say to help your best friend if he or she was feeling these emotions?

Write down your response in a letter yourself, and read it aloud.

• What are practical steps you can take to help yourself deal with the situations?

 

 

2. Step into Confidence 

​

This requires looking back into your past.

 

Can you cast your mind back to a specific time where you felt unsure of yourself? Now switch to remembering a time you succeeded at something and felt good and confident. 

 

Spend a short moment remembering the time you felt low confidence.

Now shift to that confident memory, spend a good few minutes remembering when things were going really well, allow your mind to dwell on the successful memory. 

​

• Did you notice how your body shifts from one memory to the other?

• How are you sitting when you feel confident? Especially notice your back, shoulders, how you hold your head. 

• What kind of messages is your inner voice giving you?

• How do you stand when you're confident? How do you walk?

 

Spend a few minutes every day visualizing facing your challenge eg arriving at the new work place, opening the door, going in, speaking to people. Imagine doing all that from your 'confident ' posture. 

 

3. 5 Minutes For You 

 

Feeling overwhelmed, pulled in every possible direction? 

Make a commitment to a 5 minute break. 

Spend 5 minutes doing something to nourish you. 

 

It can be anything to make you feel good, but it is important to always first set a positive intention,  before starting tell yourself you are setting time aside for you, to replenish your energy. 

​

• Try a 5 minute meditation

• repeating an empowering affirmation,

• doing stretching exercises,

•  listening to music,

• mindfully having a cup of tea

•  or whatever it is that feels like satisfying 'me-time'. 

 

 

4. Find time for nature

 

Life's challenges push you off-centre and make you doubt your self worth. They also increase stress.

 

While working to reclaim your self-belief it is also helpful to build calm and ease into your daily life.

​

Research shows the benefits of using nature to improve your health and uplift your mood. Going for a walk, practicing mindful meditation in nature, breathing in the fresh air, replenishes us body and soul.

​

​