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How to Calm Down Anxiety When Your Brain is in Overdrive

How to Calm Down Anxiety When Your Brain is in Overdrive

We all experience anxiety and stress, and that’s a good thing. If we didn’t, we would not be human and would be unable to protect ourselves and our loved ones from danger.

For example, imagine that while driving you notice another car speeding, looking like it was going to run a stoplight. If you get anxious and experience a “flight or flight” reaction of what could happen, you will react quickly by stepping on the brake and might very well avoid an accident!

Although the above example shows that anxiety can be a friend in times of danger, often anxiety is maladaptive when it goes on overdrive long after the threat of danger is over. Some people cannot get themselves back to a calmer baseline as anxiety remains high – even though there is no longer any objective threat.

Anxiety on overdrive can make us actually feel sick, can cause us to hyperventilate, our hearts to race, while disturbing our concentration and our sleep and even can cause panic attacks.

Most often anxiety results from not actual threats, but our exaggerated fears of what might happen. When we are overly anxious, danger lurks in our minds and not from the outside.

“It would be awful if I goof up” “If I lose this job I might never get another job.” “If she leaves me, I couldn’t handle it.” “If I say something stupid in the meeting, people will think I’m stupid.” “It would be terrible if I make a mistake.” “I’m nervous that he’ll get angry at me.” “I can’t mess this up.”

Fears are usually more specific and realistic, while anxiety results more from our exaggerated thinking. Exaggerated thoughts of possible rejection, humiliation and failure lead to low self-esteem and extreme stress.

Getting caught up in “what ifs” rob us of a sense of self-empowerment and make us feel at the mercy of people and situations. No wonder why anxiety on overdrive leads to the development of anxiety disorders, such as generalized anxiety disorder, panic disorder, and social anxiety disorder.

How about you? Do you find your self-talk increases your anxiety more than it calms you down? Do you worry about things that are not really in your control, no matter how much you try?

The following are some ways to calm yourself when you find your anxiety is on overdrive.

1. Use deep calming breaths

Deep breathing is one of the most immediate steps you can take to calm anxiety.

When we are anxious, we tend to tense up, leading to rapid and shallow breathing. Using deep calming breaths can help us immediately calm down our physiological response to our racing thoughts. Deep breathing involves diaphragmatic breathing.

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Breathe slowly though your nose and release your breaths slowly through your mouth. Consciously extend your abdomen while taking deep breaths instead of taking shallow chest breaths.

How can you tell if you are breathing deeply? Put one hand on your stomach and one hand on your chest – when you breath in, the hand on your stomach should be moving up and down while the hand on the chest stays relatively still.

To help concentrate on your breathing, imagine a color as you breathe in and out.

Count slowly either forwards or backwards for up to the count of 10 as you breath in and as you release your breath.

Use a mantra you repeat on each breath, such as the word RELAX or CALM.

2. Identify distorted thinking

Most of our anxiety arises from our panicky thoughts that exaggerate danger, basically lying to us that awful things could very well happen.

When we believe our distortions, we cannot separate fact from fiction. Only by changing your thoughts can you change your feelings and quell excessive anxiety.

It is hard to “calm down” when your thinking is out of control! These are some things that might help you take charge of your thoughts:

Identify cognitive distortions. These are unhealthy thought habits that cause emotional distress.

Types of Distortions include:

  • All-or-nothing thinking, over-catastrophized thinking –“I can’t stand it “
  • Fortune telling – “I’ll never get over this!”
  • Mind reading –“He’s must hate me!”
  • Labeling – “I’m a loser.”
  • Shoulding – “I shouldn’t be so sensitive “

The Triple Column Technique introduced by Cognitive Behavor Therapy author Dr. David Burns in his book, The New Mood Therapy, uses cognitive distortions to help change distorted thinking to healthier thinking.

Using this technique, make up three columns on paper or on your computer:

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In the first column, write your anxiety-provoking thoughts, such as, “I’ll be alone the rest of my life.” 

In the second column, write the type of distortion. In this example, it would be all-or-nothing thinking and fortune telling.

In the third column, write a more rational and factual alternative such as, “I feel alone right now but that does not mean I will never find anyone – it is up to me to keep being open to new relationships.”

3. Practice cognitive defusion

Another way to distance yourself from your unhealthy thoughts causing extreme anxiety is to practice cognitive defusion techniques developed by Acceptance and Commitment Therapy (ACT) founder Steven Hayes.

When you “defuse” your thoughts, you look at them and observe them instead of looking from them, as if they were fused to your mind.

An example of cognitive defusion is changing “I am a loser” to “There I go again having the thought that I am a loser.” Notice in the first statement you believe the thought is true, and in the other you look at the thought.

Using visualizations to distance your thoughts can be helpful. For example imagine each anxious thought on various leaves in a stream, and watch them as they float away and disappear. Or imagine the thoughts written on clouds in the sky and watch them from afar instead of looking from them .

4. Be mindful

Most people think of mindfulness as the act of sitting quietly with eyes closed, breathing deeply in a meditative state. However, meditation practice is just one example of mindfulness.

Mindfulness rather is a practice that doesn’t isolate you from the world, but rather one that makes you more aware of yourself and the world in the present.

Simply put, mindfulness is the practice of nonjudgmental awareness.

Mindfulness is the experience of staying in the NOW.

When you are mindful, you accept things as they are, without judging whether they are good or bad, or how things “should” be.

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When you are mindful, you are open with your five senses to the world as it is, without distractions and rumination about the past or anxieties about the future.

Being mindful is with a “beginner’s mind” experience the present as if you were experiencing it for the first time.

5. Write it out

Whether you keep a journal or occasionally write out your thoughts, writing can be very therapeutic. These are some reasons why writing can be so helpful in quelling your anxiety on overdrive.

Writing things down on paper or on the computer helps you crystallize and eliminate unhealthy ways of thinking, replacing them with healthier alternatives.

By writing out your thoughts, you will gain the objectivity needed to recognize and change unhealthy perceptions.

Writing your thoughts down makes you face them and keep focused. It makes your thoughts and issues tangible in the real world rather than in the recesses of your mind.

Writing helps problems become more solvable. Just like with many math or physics equations, some problems are just too complex to figure out in your head.

6. Stay grateful and positive

When you are optimistic and have an “attitude of gratitude,” it is hard to feel too anxious.

Positivity is a choice and reminding yourself of what you have to be grateful for will limit negativity and out-of-control thoughts.

Positive People are empowered and limit anxiety by focusing on how they are in control of their emotions instead of feeling like victims.

When you focus on what you are grateful for instead of life’s “what ifs,” your focus is grounded on reality rather then what could happen or shouldn’t happen.

Consider keeping a gratitude journal and enter at least a couple entries each day of what you are grateful for. This grateful perspective is not compatible with anxiety on overdrive as a positive and grateful attitude creates mental calmness.

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7. Don’t go it alone

Research has shown that those people are happier if they have a strong sense of social support.

When you are anxious, reaching out for support and help can be very calming:

  • Call a friend and share your upset.
  • Seek professional help.
  • Find one person with whom you can self-disclose.

In times when you are less stressed is a time to work on building a support network.

8. Talk nicely to yourself

Anxiety is correlated with unhealthy thinking which often entails self-deprecation and self-criticism.

Berating yourself for being too anxious, for example, will only put kerosene on the fire of your anxiety.

Use self-compassion to be kind and nurturing to yourself. Instead of thinking “I am an idiot for getting so worked up,” reassure yourself as you would a friend with words such as “I don’t blame you for being so anxious – you’ve gone through a lot and I have faith I will get through it stronger and wiser.”

Replace words of discouragement into words of encouragement.

Instead of shaming yourself for being so anxious, show yourself some love and unconditional acceptance.

And last but not least, literally give your self a big bear hug!

The bottom line

With these eight tips to help you calm your anxiety when it is on overdrive, you will be well on your way to a happier and more positive life.

Practice these tips even in the absence of anxiety so that when anxiety goes on overdrive you will have the “muscle memory” to calm your anxieties so you can embrace your greatness to love yourself and love your life.

Aren’t you worth it?

Featured photo credit: Unsplash via unsplash.com

More by this author

Judith Belmont

Mental Health and Self-Help Author, Speaker and Skype/phone Mental Health Coach/Consultant

How to Calm Down Anxiety When Your Brain is in Overdrive

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Last Updated on October 14, 2020

How to Be Confident: 51 Proven Ways to Build Self-Confidence

How to Be Confident: 51 Proven Ways to Build Self-Confidence

When you learn how to be confident, you can use it in your everyday life to tackle all of your goals and challenges. However, not many people realize that learning how to gain self-confidence is like building a muscle—it grows in response to the level of performance required of it.

Here I will give you 51 proven ways to overcome a lack of self-confidence and achieve more.

1. Learn Something New

Sign up for that evening class and enjoy it. Alternatively, read a book (or take an online course) on a topic you’ve always wanted to learn more about.

Learning new things stretches your abilities, keeps your mind active, and most definitely improves your confidence in your ability to do new things.

2. Ask Your Partner or a Friend What You Can Do For Them

This can be something as easy as helping them with a chore they don’t like or have little time for. Through helping them, you’ll find that you feel better about yourself.

3. Hit the Gym

The physiological effects of going to the gym will leave you feeling great.

Countless studies have shown that regular workouts at the gym can boost not only your sense of well-being, but can increase your self-esteem, too[1].

4. Go to a Networking Event

Rather than being nervous about your own stuff, focus on how to help others. Instead of going along with the aim of trying to sell yourself to others, why not change your approach and simply go along to see how you can help the people you meet?

By doing this, you’ll come across as calm, confident, and someone that people will want to turn to again and again.

5. Get Clear on the Things That Matter to You

If these things are not in your life, you’ll need to bring them in.

For example, if your daily work routine is currently as dull as dishwater—but you’d like it to be fun—then do something about it. Turn data entry into personal speed contests, paper filing into “screen-free” time, and interactions with your colleagues into enjoyable conversations.

6. Remove Negativity From Your Life

Write a list of the things you’re tolerating and putting up with in your life, then write down how you can remove, minimize, or diminish each one.

I personally like to do this with pen and paper as it feels just a little more real and definite than on screen. It’s also a good idea to put the priority items at the top of your list, so you can begin resolving these first.

7. Celebrate Your Big and Small Wins

Look at the big or small goals you’ve completed, and give yourself credit for your part in it.

Recognizing your achievements is not egotistical, it’s healthy.

8. Converse With New People

Go and have a conversation with someone you don’t know. By doing this, you may be pleasantly surprised by what—or who—you’ll discover.

You can also extend this trait by breaking outside of your normal social situations at your workplace. This will do wonders when learning how to be confident.

9. Do Something You Would Normally Say No to

Next time you talk yourself out of doing something (a party invite, a challenging project, etc.), go and do it anyway. This is a great way to boost personal development.

10. Do One Thing Each Day That Makes You Smile

This could be something as simple as sending a thank you email to a colleague that has been helpful to you, or leaving a surprise present for your partner that they’ll discover when they wake up.

Life shouldn’t be drudgery, and we all need to make the effort to keep it light, loving, and fun.

11. Give Yourself Good Advice

Look for the patterns of thought that take you to a place where you start second-guessing or overthinking.

Now imagine that your best friend went through exactly the same thought process and ended up holding themselves back—what would you want to say to them?

This is known as Soloman’s Paradox—we’re often quite good at solving others’ problems but not our own. Challenge this and take your own good advice next time[2].

12. Ask Someone on a Date

If you’re single and have met someone that you’re definitely attracted to—go ahead and ask them out.

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Even if they turn you down, it will help you learn how to be confident through the fact that you were decisive and made an effort. What’s the best thing that could happen? They might just say yes!

13. Write Down 20 Things That Make You Feel Good

Think of this as a gratitude list. Typical things you might include are: your partner, your kids, your parents, your pets, etc.

I recommend writing this list at least once a month. And most importantly—make sure you’re giving the 20 things plenty of room in your life.

14. Stop Playing Different Roles

Stop playing different roles and squeezing yourself into boxes based on what you think people expect of you.

Be your authentic self, the one who knows what to do and loves what they do. It’s easy to find this part of yourself as it’s inherent in your hobbies and your close friendships.

If you can bring this authenticity into your work life, you’ll be surprised at how positively others will react to you.

15. Cultivate a Positive Mindset

Learn to catch yourself every time you tell yourself that you can’t have, won’t get, or aren’t good enough to get what you want[3].

Talk yourself up when learning how to be confident.

    Instead, tell yourself that you can have, will get, and are good enough to get what you want. Mindset is everything. Make sure yours is positive and dynamic.

    16. Take Yourself off Auto-Pilot

    Make deliberate decisions on what really matters to you.

    For instance, if you normally work 9 to 5 but find yourself spending hours getting to and from work, why not negotiate with your boss to mix your hours up a bit?

    You might also suggest a day or two working from home. Sell this to your boss by reminding them that the time and stress lost to commuting can be neatly transferred to productive work hours.

    17. Listen Carefully to What You Tell Yourself

    Next time you come up against a risk or a challenge, listen to what you tell yourself, and look for a way to improve your inner dialogue.

    If you normally find that your inner dialogue is negative, then break out of this by asking yourself questions such as:

    • What would make this easier?
    • Is there a different way of doing this?
    • Could research help?

    18. Laugh at Yourself

    Scared of looking silly? It’s no biggie, so don’t let it stop you.

    Whenever we try something new, there’s a fair chance that we’ll make fools of ourselves. But you’d be a bigger fool to let that stop you. Instead, laugh at your baby steps and watch your confidence soar as you begin to master your chosen activity.

    19. Listen to Your Doubts

    Sometimes your doubts are there to let you know what you need to prepare for, so you can use them to your benefit as you move forwards. Other times, they are just doubts.

    The trick is to quickly determine if your doubts have validity. If they do, use them to shape your decisions.

    To illustrate this, imagine that you’ve had an enticing job offer, but you doubt whether you’re capable of doing the job. Spend a little time analyzing your doubts to see whether they reflect reality, or whether they are just negative thoughts that are trying to hold you back.

    20. Recall a Time When You Did a Great Job

    Think of a time when it felt like a whole bank of switches in your head flicked to the on position, and you were firing on all cylinders. What were you doing, and what’s the reason it felt so great? Can you emulate that passion and drive that you had?

    21. Tear up Your Rule Book

    You may not know it, but you’ve almost certainly got a whole bunch of outdated rules that determine what you do and don’t do. These rules limit your thinking and your behavior.

    It’s time to change them. Tear up this subconscious rule book and toss it in the fire. Once you’ve done this, you’ll immediately notice how free you feel to make challenging and exciting decisions.

    22. Ask Yourself What You Have Gained When You Lose

    Do you get annoyed with yourself because you didn’t make the most of something or stepped back from an opportunity?

    Firstly, don’t beat yourself up because that’s just going to make you feel worse. Instead, be brutally honest and ask yourself what you gained from the situation and what you lost out on.

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    Based on this win/lose balance, what’s a different choice you can make next time?

    23. Don’t Let People Put You Down

    If there’s someone in your life who puts you down or makes you feel small, you owe it to yourself to let them know that you expect something different from now on. 

    Trust me, once you’ve told them, they’ll change, and you will, too. Inevitably, you’ll boost both your confidence and happiness by taking control of your life in this way.

    Learn how to get out of toxic relationships in this article.

    24. Reveal a Little Bit of the Real You

    Relationships can be difficult. They can also lose their zest and become stale. If this happens in your relationship, then it’s time to add some magic to the mix.

    Try revealing something interesting about yourself or your past that your partner doesn’t currently know when learning how to be confident. Perhaps you never mentioned to them that you used to play in a rock band—and you still have the recordings to prove it!

    By adding new things to your relationship, you’ll deepen the bond and keep the spark alive.

    25. Be Your Own Hero

    Recognize that you’re more than a match for any situation you might find yourself in—no matter how tough the going gets.

    We all love movies like Die Hard where ordinary people are driven to super-ordinary feats. But here’s the rub: you can be your own action hero.

    Whatever the situation, meet it head on and overcome it. Keep in mind the classic phrase: “Where there’s a will, there’s a way.”

    26. Don’t Give in to the Instant Pay-off

    If I was to offer you $100 now for a day’s work tomorrow or $110 for the same work, but I won’t pay you for a week, which would you choose? Well, I can’t read your mind, but I do know that studies using a similar question to this have found that most people choose the instant, smaller payment over the latter, bigger payment. It seems that we’re hardwired for instant gratification.

    However, if you want to be a success in life, always look at the bigger picture. In the example above, if you could have only waited seven more days, you would have been $10 richer!

    27. Instead of Yelling “I Deserve Better,” Say “I Can Be Better”

    Too often I hear people complaining about their personal circumstances but refusing to do anything about it. Don’t be like them.

    If things aren’t going your way, find solutions and implement them. Your boldness and decisiveness will boost your confidence and help you rapidly climb the ladder of success.

    28. Admit You’re Wrong

    It may not be easy, but you should always be prepared to hold your hands up and change your mind if things are going south. Not every idea you have will be a winning one. The trick is to know when things are clearly not working out.

    You can either attempt to get them back on track or kill them off completely (sometimes that’s the best way).

    29. Trust Your Instincts

    We all have our gut feelings and intuitions, but many people choose to ignore them and rely only on facts, facts, and more facts! While this may work for many scenarios, there will be other times when you’ll need to rely on your instincts.

    30. Imagine Your Confident Future Self

    Imagine you’re visited by a successful, confident, attractive, and vibrant version of you from the future, a version of you who’s everything you hope to be. What do they want to tell you?

    They might praise your efforts, but they may also criticize your lack of planning and weak goals.

    Luckily, if you listen closely to what they tell you, you’ll be able to rapidly shift gears in your life and become the you of the future!

    31. Ask for Help

    This is a common issue. We take on way too many responsibilities and end up either burning ourselves out or just doing a bad job!

    The secret is to put the vast majority of your energy and efforts into what you do well. Give the stuff you don’t do well to others who have a gift for it. Sometimes the most confident and effective thing to do is ask for help.

    32. Be Around People Who Make You Feel Like You

    Do this by spending more time with the people who support and encourage you and less time with those who undermine you.

    At work, don’t be ruined by negative, petty people. Instead, make sure you surround yourself with colleagues who make you laugh and feel good about yourself.

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    33. Participate in the World Around You

    Ask yourself this question: “What can I participate in that’s important to me?”

    Typically, this could be your church, a sports club, or even just a weekly get together with your best friend.

    34. Develop Skills to Work on Things That Matter to You

    What can you practice that would radically improve your chances of winning?

    If you want to climb the corporate ladder, for example, then develop the skills needed to do this. These might include: effective project management skills, powerful presentation abilities, and superb goal setting skills.

    Of course, don’t forget that emulating those who have already achieved your goal is one of the quickest and most reliable ways for you to achieve your aims, too.

    35. Act Until You Make It

    The body is a mirror for the mind, so shifting your body language into a confident state can have surprising results.

    This is all about acting. If you want to come across as tough, act tough. If you want to come across as successful, act successful. And if you want to come across as confident, act confident.

    Try doing these things, and you’ll be amazed by the results.

    36. Push Through When You Want to Give up

    Don’t get disheartened or demotivated when you get to 90% with something you’re working on. Push through, and you’ll see that the last 10% is where the magic happens.

    37. Stop Comparing Yourself to Others

    Keep comparing yourself to others? Stop it. If you want to learn how to be confident, don’t try to validate yourself through comparison—you’re just peachy as you are.

    Social media often makes this difficult. Try stepping away from your Facebook page for a few days and reconnect with the great things in your own life.

    You can get started with this guide.

    38. Speak up When You Can Make a Difference

    Speak up if there’s something you think could be improved or if you have an idea you think has legs.

    Have you noticed that quiet people at work rarely get the promotions? It’s not that they are incapable or lacking talent, but their abilities are usually overlooked as they don’t know how to engage with others or how to sell themselves.

    Step out of your comfort zone and be sure that you’re an active player. Speak up in meetings by suggesting ideas and offering constructive criticism.

    39. Stop Struggling and Start Accepting

    If there’s something you’ve been struggling to understand for a while, stop trying to understand it. Accept it just as it is, fully and wholly.

    Life offers endless mysteries. If you try to resolve them all you’ll drive yourself insane. Instead, let some mysteries remain, and keep your mind focused on your goals and dreams.

    40. It’s Okay to Be Shy

    There’s nothing wrong with being shy, and it doesn’t mean you’re not a confident person.

    If you suffer from shyness, you might think it’s a major weakness of yours. However, introverted people have the edge in many ways, such as: they’re first-rate listeners, they have excellent observational skills, and they’re easier to trust[4].

    41. Clean up Your Environment

    Your environment directly impacts your self-perception. So, if you’re surrounded by clutter, paperwork, and rubbish, put a morning aside to clean up your stuff and get organized.

    42. Write a List of Things You Would Love to Do

    Write yourself a list of the amazing things you’d love to do in your life, and make a start by simply looking into the first one or two things that leap out at you. This will help you get started as you learn how to be confident

    Even if you don’t currently have the means to live your dreams, you can, at the very least, make a start. The best way to do this is to write out the things you’d love to do. These may include cool stuff, such as travelling the world, learning a new language, or climbing a mountain.

    Once you’ve added the items to your list, don’t stop there. Begin researching and preparing ways to turn your dreams into realities.

    43. Make Your Self-Worth Independent From Others’ Validation

    Don’t make your happiness or self-worth dependent on being in a relationship or being validated by someone else.

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    While it’s difficult to admit it, we often find ourselves rating our self-esteem by the value other people put on us.

    For instance, you may have a super-positive boss who is always encouraging and supportive. They make you feel upbeat and confident at all times.

    However, imagine if they left and your new boss was the complete opposite. They constantly look for faults in your work and regularly criticize you. Would you still feel confident in those circumstances?

    If you’ve answered no, then you need to reappraise your self-worth, as it shouldn’t be dependent on the validation of others.

    44. Use Your Strengths

    We all have our weaknesses, but they only undermine your confidence if you let them.

    For instance, are you aware that Virgin’s founder Richard Branson suffers from dyslexia? He never let this hold him back or destroy his confidence. Today, he is one of the world’s most successful men, with a net worth of approximately $5 billion[5].

    45. Complete a To-Do List

    The longer you leave that big thing on your to-do list, the more it’ll drain you, and the bigger it’ll seem. Get it done and free yourself up.

    If you have a big goal, break it down into smaller tasks. For instance, instead of trying to write a whole chapter of your book in one go, how about just writing the opening paragraph?

    46. Treat Your Body Well

    When learning how to be confident, our body image does matter, because if you have a bad relationship with your body, you won’t feel confident in yourself.

    What’s one of the first things most of us do when we get up in the morning? We look in the mirror. If we don’t like what we see there, then our day starts off with negative self-talk. If, on the other hand, we look in the mirror and feel proud of our appearance, then we start the day off in an upbeat, positive way.

    If you’re unhappy with your body and looks, do something to improve them. Exercise, diet, and styling are common ways of improving your body image—and your confidence.

    47. Learn to Say No

    Don’t say yes to taking on a task simply because you don’t want to rock the boat. You can politely decline requests you can’t meet without needing to create excuses.

    While saying yes to everything that comes your way might feel like you’re being helpful and in demand, in the long run, you’ll burn yourself out.

    48. Learn From Confident People

    Look at the people you respect who seem confident. Don’t copy them, but identify what it is they do differently that conveys confidence and what you can learn from it.

    People-watching is not only fun, but it can be informative, too. Look closely at successful people you know, or those being interviewed on TV, and over time you’ll begin to notice common traits, beliefs, and behaviors that they exhibit.

    49. Follow Through on Your Plans

    Most people find it easy to write plans. The hard part, of course, is seeing them through. To stand out from the crowd, make sure that you know exactly how to complete your plans.

    If you need to, write down a step-by-step guide and begin following it. Not only will this drive you towards the completion of your plans—but experiencing the progress will also give you a continuous boost to your self-esteem.

    50. Shift Your Focus When You Doubt Yourself

    When you feel yourself focusing inwards and becoming paralyzed with doubt or fear, switch to focusing outwards at what you can engage and interact with.

    I remember one of my writing tutors telling me that when the words stop flowing, it’s time to take a break— preferably a walk in the park. It’s sound advice as it’s very easy to get caught up with our thoughts and emotions and be unable to make progress.

    51. Never Beat Yourself up for Failing

    Life is guaranteed to not always be a barrel of laughs. Instead, it’s much more like a roller coaster. There will be ups and downs, so ride them out.

    The art of living is to know how to handle whatever comes you way. The best way to achieve this is by developing an iron core that is unhindered by the topsy-turvy outside world.

    Final Thoughts

    Here I’ve given you 51 different ways to start building self-confidence Take action on the ways that you’re drawn to.

    It’s not enough to read about them. For them to work, you must adopt them into your daily life. Do this, and you’ll start to feel your confidence soar.

    More on How to Be Confident

    Featured photo credit: Matheus Ferrero via unsplash.com

    Reference

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