There are lots of ways to improve your self-confidence over the long-term – but sometimes you need an instant boost. You can’t walk into an important work meeting, (or a class at college or a room full of strangers at a party) whilst frantically re-reading a self-help manual, or making a last-minute phone call to your life-coach. So here are ten secrets to boosting your self-confidence in just a few seconds…

    1. Smile

    The one-second tip for when you’re feeling nervous and unconfident is simply to smile! You don’t just smile because you are happy and confident – you can smile to make yourself feel better. The act of smiling is so strongly associated with positive feelings that it’s almost impossible to feel bad while smiling.

    Smiling is much more then just a facial expression. The simple act of smiling releases feel-good endorphins, improves circulation to the face, makes you feel good about yourself in general and can definitely increase your self confidence. … you will also appear more confident to others while you’re smiling.

    2. Make eye contact

    As well as smiling, meet the eyes of other people in the room. Give them your smile; you’ll almost certainly get one back, and being smiled at is a great self-confidence boost. Like smiling, eye contact shows people that you’re confident. Staring at your shoes or at the table reinforces your feelings of self-doubt and shyness. This tip is particularly useful for work-related situations – make eye contact with interviewers, or with the audience for your presentation:

    Eye contact helps take the fear away from the speaker by getting the audience closer to him. Stress is mainly a result of being with the unknown and uncontrollable. Eye contact gives the speaker a picture of the reality that is the audience. It also helps in getting the attention of the audience.

    3. Change your inner voice

    Most of us have a critical inner voice that tells us we’re stupid, not good enough, that we’re too fat, thin, loud, quiet… Being able to change that inner voice is key to feeling self-confident on the inside, which will help you project your confidence to the world. Make your inner voice a supportive friend who knows you fully but also recognizes your talents and gifts, and wants you to make the best of yourself.

    You still want to be able to hear the message, so don’t make it so chilled and laid back that you never take any notice of it. You can even choose 2, 3 or as many voices as you want for different occasions. Your voice should always support you, always be helpful, never aggressive and it never puts you down.

    4. Forget other people’s standards

    Whatever the situation that’s causing you a crisis of self-confidence, you can help yourself immeasurably by holding yourself to your own standards alone. Other people have different values from you, and however hard you try, you’ll never please everyone all of the time. Don’t worry that people will think you’re too overweight, underweight, too feckless, too boring, too frugal, too frivolous … hold yourself to your standards, not some imagined standards belonging to others. And remember that commonly-held values and standards vary from society to society: you don’t have to accept them just because the people around you do.

    People’s values define what they want personally, but morals define what the society around those people want for them. Certain behaviors are considered to be desirable by a given society, while others are considered to be undesirable. For the most part, however, morals are not written in stone, or proclaimed by God above, but instead reflect local sensibilities. Different societies have different ideas about what is acceptable and not acceptable.

    5. Make the most of your appearance

    Even if you’ve only got a minute or two, duck into the bathroom to make sure you’re looking your best. Brushing your hair, giving your face a good wash, retouching your makeup, straightening your collar, checking you’ve not got a bit of parsley stuck between your teeth … all of these can make the difference between feeling confident in your physical appearance and feeling anxious about an imagined flaw.

    Perfect your physical appearance: There’s no denying that one’s grooming plays a crucial role in building confidence. Although we know what’s on the inside is what truly counts, your physical appearance will be the first to create an impression.

    6. Pray or meditate briefly

    If you believe in a higher power, whether God, or another spiritual force, it can be a real boost to self-confidence to say a silent prayer. (You could also meditate instead of praying.) This helps you to take a step back from your immediate situation, to see the wider picture and to seek help from something or someone greater than yourself. This is a Christian prayer, but you could write something similar that fits your own religious beliefs or spiritual tradition:

    Dear God, thank you that you love and accept me as I am … please help me to do the same … and help me to grow to become the person you want me to be so that my God-confidence and self-confidence will increase greatly—all for the glory of your name and not mine. Thank you for hearing and answering my prayer. Amen.

    7. Reframe

    If something unexpected happens, it’s easy to let it knock your fledgling self-confidence. Perhaps you spill your drink on someone, you arrive late for the big meeting because of traffic problems, or someone who you wanted to speak to gives you a cold brush-off. Try to “reframe” the situation; put it in the best possible light: often, events are only negative because of the meaning we attach to them.

    8. Find the next step

    Keep your self-confidence up by taking gradual steps forwards, rather than freezing when faced with what seems like a giant leap. If you’re not sure what to do, look for one simple step that you can take to make progress. That might mean making eye contact at a party, introducing yourself to a stranger, breaking the ice in a meeting, or asking a question of your interviewers that shows your knowledge of their industry and company.

    Start taking action even if you don’t have a clear idea of what needs to be done. Start moving towards your goal. Make corrections later.

    9. Speak slowly

    An easy tip for both seeming and being more self-confidence is to speak slowly. If you gabble, you’ll end up feeling worse as you know you’re being unclear to your audience or to the person you’re in a conversation with. Speaking slowly gives you the chance to think about what you’re going to say next. If you’re giving a talk or presentation, pause at the end of phrases and sentences to help your audience take in what you’ve said.

    A person in authority, with authority, speaks slowly. It shows confidence. A person who feels that he isn’t worth listening to will speak quickly, because he doesn’t want to keep others waiting on something not worthy of listening to.

    10. Contribute something

    Have you ever sat through an entire class at college or meeting at work without saying a word? Have you had an evening out where friends chatted happily while you sat and stared silently at your drink? Chances are, you weren’t feeling very self-confident at the time – and you probably felt even worse afterwards. Whatever the situation you’re in, make an effort to contribute. Even if you don’t think you have much to say, your thoughts and perspective are valuable to those around you.

    By making an effort to speak up at least once in every group discussion, you’ll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.

    在長時間內提升自信的方法自然是數不勝數--但(dan)是(shi)
，有(you)時(shi)候(hou)我(wo)們(men)卻(que)需(xu)要(yao)在(zai)短(duan)時(shi)間(jian)內(nei)來(lai)激(ji)發(fa)自(zi)己(ji)的(de)自(zi)信(xin)。當(dang)然(ran)
，任(ren)誰(shui)都(dou)不(bu)能(neng)夠(gou)在(zai)焦(jiao)急(ji)匆(cong)忙(mang)地(di)重(zhong)讀(du)一(yi)本(ben)自(zi)助(zhu)手(shou)冊(ce)
，或(huo)者(zhe)給(gei)你(ni)的(de)人(ren)生(sheng)教(jiao)練(lian)通(tong)完(wan)電(dian)話(hua)之(zhi)後(hou)就(jiu)能(neng)夠(gou)馬(ma)上(shang)信(xin)心(xin)十(shi)足(zu)地(di)投(tou)入(ru)重(zhong)要(yao)工(gong)作(zuo)會(hui)議(yi)，或(huo)開(kai)始(shi)大(da)學(xue)課(ke)程(cheng)或(huo)者(zhe)參(can)加(jia)一(yi)個(ge)滿(man)是(shi)素(su)不(bu)相(xiang)識(shi)之(zhi)人(ren)的(de)聚(ju)會(hui)。所(suo)以(yi)，下(xia)麵(mian)就(jiu)為(wei)大(da)家(jia)介(jie)紹(shao)在(zai)數(shu)秒(miao)鍾(zhong)之(zhi)內(nei)激(ji)發(fa)自(zi)信(xin)的(de)10個秘訣......

    秘訣之一：微笑

    在你感到焦慮不安、缺乏信心之時，首當其衝的建議--非常簡單--就是微笑！我們不隻在心中充滿喜悅和自信滿滿的時候才可以微笑--我們也可以用微笑來讓自己放鬆。微笑這一行為與正向積極的情感如此緊密地聯係在一起，所以微笑讓人沮喪的幾率微乎其微。

    weixiaojuebujinjinzhishiputongdemianbubiaoqing。weixiao
，zheyixisongpingchangdemianbubiaoqing，keyishifangshirengandaoqingsongdekuaiganheermeng，keyizengqiangmianbuxueyexunhuan，keyirangrenzhengtiganjiaoyukuai

，dangranyejiunenggouzhenqiedetishengzixin......所以，當你微笑的時候，在別人眼裏你就會更加自信。

    秘訣之二：保持目光接觸

    像xiang保bao持chi微wei笑xiao一yi樣yang

，也ye要yao保bao持chi與yu室shi內nei每mei個ge人ren都dou有you目mu光guang接jie觸chu。要yao先xian對dui他ta人ren微wei笑xiao
，這zhe樣yang至zhi少shao會hui有you一yi人ren回hui應ying你ni的de微wei笑xiao
，這zhe樣yang的de回hui應ying就jiu會hui大da大da激ji發fa你ni的de自zi信xin。微wei笑xiao與yu目mu光guang接jie觸chu都dou同tong樣yang表biao明ming你ni非fei常chang自zi信xin。相xiang反fan，一yi味wei地di盯ding著zhe自zi己ji的de鞋xie子zi或huo桌zhuo腳jiao則ze會hui讓rang你ni顯xian得de更geng加jia猶you豫yu不bu決jue甚shen至zhi羞xiu於yu開kai口kou。這zhe一yi條tiao建jian議yi在zai工gong作zuo場chang合he相xiang當dang實shi用yong--求職者要與麵試官保持目光接觸
，演講者則要與你的聽眾保持目光接觸。

    保(bao)持(chi)目(mu)光(guang)接(jie)觸(chu)可(ke)以(yi)拉(la)近(jin)聽(ting)眾(zhong)與(yu)演(yan)講(jiang)者(zhe)之(zhi)間(jian)的(de)距(ju)離(li)從(cong)而(er)使(shi)其(qi)擺(bai)脫(tuo)緊(jin)張(zhang)及(ji)恐(kong)懼(ju)。而(er)緊(jin)張(zhang)及(ji)恐(kong)懼(ju)則(ze)往(wang)往(wang)是(shi)由(you)於(yu)演(yan)講(jiang)者(zhe)麵(mian)對(dui)素(su)不(bu)相(xiang)識(shi)之(zhi)人(ren)或(huo)無(wu)法(fa)掌(zhang)控(kong)之(zhi)勢(shi)而(er)產(chan)生(sheng)的(de)。目(mu)光(guang)的(de)接(jie)觸(chu)則(ze)可(ke)以(yi)為(wei)演(yan)講(jiang)者(zhe)提(ti)供(gong)真(zhen)實(shi)的(de)情(qing)形(xing)--那就是聽眾。同時，目光的接觸還有益於吸引觀眾注意力。

    秘訣之三：改變內心靡靡之聲

    大多數人的內心都有這樣的聲音

，那個聲音告訴我們：我們愚蠢至極、優秀不足、體態肥胖
、身材矮小
、聲如大鍾、膽小內向......gaibianzijideneixinzhishengcainenggourangzijicongneixinkaishizixinqilai
，zheyetongyangyouzhuyuwomenxiangzhongrenzhanshizijidezixin。yaoxuehuikongzhizijideneixinzhisheng，shiqichengweiwanquanlejiezijibingnenggourenshidaozijiyoudianjichangchudeliangshiyiyou，cushizijidadaozuijiazhuangtai。

    你應該還能夠聽到這樣的聲音，但不要使其過於冷淡或壓製，而對此置若罔聞。你甚至可以選擇適用於不同場合的第2

、第3甚至更多的內心聲音。但是這些聲音都必須樂觀積極
、於你有益

，而非過度自信，也不能使你灰心喪氣。

    秘訣之四：拋開他人價值認定標準

    不(bu)管(guan)是(shi)什(shen)麼(me)情(qing)況(kuang)所(suo)導(dao)致(zhi)的(de)自(zi)信(xin)危(wei)機(ji)，我(wo)們(men)都(dou)可(ke)以(yi)進(jin)行(xing)最(zui)大(da)限(xian)度(du)的(de)自(zi)我(wo)調(tiao)節(jie)，使(shi)自(zi)己(ji)堅(jian)持(chi)自(zi)我(wo)價(jia)值(zhi)認(ren)定(ding)標(biao)準(zhun)。人(ren)與(yu)人(ren)的(de)價(jia)值(zhi)認(ren)定(ding)觀(guan)是(shi)不(bu)同(tong)的(de)，不(bu)管(guan)我(wo)們(men)怎(zen)麼(me)努(nu)力(li)，都(dou)不(bu)可(ke)能(neng)永(yong)久(jiu)取(qu)悅(yue)身(shen)邊(bian)每(mei)個(ge)人(ren)。對(dui)於(yu)他(ta)人(ren)的(de)想(xiang)法(fa)--諸如別人會認為我們過於肥胖


、瘦弱無力、沉悶無聊、過分簡樸、口氣輕率等等......--根本不必在意。堅持自我價值認定標準，而不是臆想之中他人價值認定標準。且務必謹記大眾價值認定標準會隨著社會的改變而改變：我們完全沒有必要因為自身周圍公眾所作所為而被迫接受其價值認定標準。

    人(ren)們(men)的(de)價(jia)值(zhi)觀(guan)決(jue)定(ding)其(qi)自(zi)身(shen)價(jia)值(zhi)需(xu)求(qiu)，而(er)道(dao)德(de)水(shui)準(zhun)則(ze)決(jue)定(ding)人(ren)類(lei)所(suo)構(gou)成(cheng)之(zhi)社(she)會(hui)團(tuan)體(ti)所(suo)需(xu)。而(er)某(mou)些(xie)行(xing)為(wei)是(shi)特(te)定(ding)社(she)會(hui)團(tuan)體(ti)所(suo)接(jie)受(shou)的(de)，而(er)有(you)些(xie)行(xing)為(wei)則(ze)不(bu)被(bei)接(jie)受(shou)。然(ran)而(er)，從(cong)很(hen)大(da)程(cheng)度(du)上(shang)來(lai)說(shuo)，道(dao)德(de)不(bu)是(shi)銘(ming)刻(ke)於(yu)金(jin)石(shi)之(zhi)上(shang)，也(ye)不(bu)是(shi)拜(bai)上(shang)帝(di)所(suo)賜(ci)
，而(er)是(shi)當(dang)地(di)行(xing)為(wei)感(gan)情(qing)的(de)反(fan)映(ying)。不(bu)同(tong)的(de)社(she)會(hui)團(tuan)體(ti)對(dui)所(suo)接(jie)納(na)之(zhi)物(wu)也(ye)持(chi)不(bu)同(tong)觀(guan)點(dian)。

    秘訣之五：注重儀表

    哪怕隻有一兩分鍾的時間，也要衝進盥洗室裏進行梳妝，以確保自己儀表最佳。梳梳頭

、洗洗臉、補補妝、拉拉衣領
，檢查一下是否有香芹殘存在自己的牙縫中......這些簡單動作都將消除我們對臆想缺陷的憂慮，而使自己在衣著容貌上看起來更加自信。

    優化儀態儀表：haowuyiwen，yizhedabanzaijianlizixindeguochengzhongqizhejuedingxingzuoyong。jinguanrenrendouzhidaoneizaimeishizhiguanzhongyaode，danshiyewukefourenwaizaiyizhedabanshidiyiyinxiangdejuedingyinsu。

    秘訣之六：默默祈禱、沉思

    如果你相信神靈：或者上帝，或者其他精神力量--那麼默默祈禱神靈就可以成為提升自信的有效手段。（默默祈禱的同時也要沉思。）這zhe將jiang使shi我wo們men即ji刻ke退tui出chu所suo處chu情qing形xing
，眼yan觀guan六liu路lu並bing向xiang遠yuan遠yuan高gao於yu我wo們men自zi身shen的de神shen靈ling尋xun求qiu幫bang助zhu。下xia麵mian是shi一yi個ge基ji督du教jiao徒tu的de默mo默mo祈qi禱dao
，我wo們men可ke以yi參can考kao並bing寫xie出chu於yu之zhi類lei似si但dan適shi合he我wo們men自zi己ji宗zong教jiao信xin念nian或huo神shen靈ling的de禱dao告gao：

    萬能的上帝，感謝你的愛，感謝你的包容......請賜我你的力量......請賜我勇氣讓我成為你所期望之人，讓我對你的崇拜及我個人之自信大大提升--一切榮耀均屬於萬能的上帝。感謝上帝的聆聽
，感謝上帝給我答案。阿門。

    秘訣之七：換個角度看問題

    始shi料liao不bu及ji發fa生sheng之zhi事shi往wang往wang很hen容rong易yi就jiu將jiang初chu步bu建jian立li的de自zi信xin擊ji得de粉fen碎sui。你ni可ke能neng不bu小xiao心xin將jiang飲yin料liao灑sa在zai別bie人ren身shen上shang，可ke能neng由you於yu交jiao通tong堵du塞sai而er導dao致zhi重zhong要yao會hui議yi遲chi到dao
，或huo者zhe你ni想xiang要yao與yu之zhi交jiao談tan的de人ren卻que冷leng淡dan地di拒ju絕jue了le你ni等deng等deng。試shi著zhe“換個角度”看問題；往最佳方向考慮：通常，事物之所以具有負麵意義完全是由於我們把自己的主觀思想強加於此。

    秘訣之八：步步為營

    步步為營來增強自信要遠勝於飛躍時期的停滯不前。如果所處情況讓你無所適從，不妨從簡單做起--可能是聚會上與別人一個簡單的眼神接觸
、把自己介紹給一個陌生人
、打破會議僵局，或者是問麵試官一個能夠顯示你了解他們行業及公司問題。

    在茫然無措之時就開始有所行動，開始朝著自己的目標前進
，即使有錯，以後更正也不晚。

    秘訣之九：放慢語速

    讓rang人ren看kan起qi來lai比bi較jiao自zi信xin或huo更geng加jia自zi信xin的de一yi個ge簡jian單dan秘mi訣jue就jiu是shi放fang慢man語yu速su。如ru果guo總zong是shi喋die喋die不bu休xiu說shuo個ge不bu停ting，那na麼me你ni的de聽ting眾zhong或huo你ni與yu之zhi交jiao談tan之zhi人ren就jiu會hui覺jiao得de你ni的de講jiang話hua思si路lu混hun亂luan
、晦hui澀se難nan懂dong。相xiang反fan
，如ru果guo放fang慢man語yu速su
，你ni就jiu有you機ji會hui思si考kao接jie下xia來lai要yao說shuo的de內nei容rong。如ru果guo你ni正zheng在zai作zuo報bao告gao或huo演yan說shuo，那na麼me就jiu請qing在zai短duan語yu或huo句ju子zi結jie束shu之zhi後hou稍shao事shi停ting頓dun，讓rang聽ting眾zhong有you時shi間jian對dui你ni所suo講jiang的de內nei容rong進jin行xing消xiao化hua理li解jie。

    權(quan)威(wei)人(ren)士(shi)及(ji)威(wei)儀(yi)之(zhi)人(ren)往(wang)往(wang)語(yu)速(su)比(bi)較(jiao)慢(man)。這(zhe)說(shuo)明(ming)他(ta)們(men)很(hen)自(zi)信(xin)。一(yi)個(ge)覺(jiao)得(de)自(zi)己(ji)所(suo)講(jiang)淡(dan)而(er)無(wu)味(wei)之(zhi)人(ren)往(wang)往(wang)說(shuo)話(hua)猶(you)如(ru)放(fang)機(ji)關(guan)槍(qiang)一(yi)般(ban)，因(yin)為(wei)他(ta)不(bu)想(xiang)讓(rang)人(ren)們(men)對(dui)淡(dan)而(er)無(wu)味(wei)的(de)講(jiang)話(hua)浪(lang)費(fei)時(shi)間(jian)。

    秘訣之十：積極主動開口

    你(ni)是(shi)否(fou)曾(zeng)經(jing)在(zai)大(da)學(xue)課(ke)堂(tang)或(huo)者(zhe)工(gong)作(zuo)會(hui)議(yi)上(shang)幹(gan)坐(zuo)著(zhe)一(yi)言(yan)不(bu)發(fa)？你(ni)是(shi)否(fou)曾(zeng)經(jing)在(zai)朋(peng)友(you)晚(wan)上(shang)聚(ju)會(hui)興(xing)高(gao)采(cai)烈(lie)的(de)時(shi)刻(ke)而(er)獨(du)自(zi)盯(ding)著(zhe)自(zi)己(ji)的(de)飲(yin)料(liao)發(fa)呆(dai)？肯(ken)定(ding)有(you)

，那(na)時(shi)那(na)地(di)，你(ni)感(gan)覺(jiao)到(dao)非(fei)常(chang)不(bu)自(zi)信(xin)--甚shen至zhi事shi後hou會hui感gan覺jiao更geng糟zao。從cong現xian在zai開kai始shi，不bu管guan處chu於yu哪na種zhong場chang合he，試shi著zhe主zhu動dong一yi些xie吧ba。即ji使shi你ni覺jiao得de自zi己ji無wu話hua可ke說shuo，但dan是shi說shuo出chu來lai，你ni的de觀guan點dian與yu看kan法fa將jiang使shi你ni周zhou圍wei的de人ren獲huo益yi匪fei淺qian呢ne。

    如(ru)果(guo)每(mei)次(ci)小(xiao)組(zu)討(tao)論(lun)之(zhi)時(shi)至(zhi)少(shao)有(you)一(yi)次(ci)能(neng)夠(gou)大(da)聲(sheng)表(biao)達(da)自(zi)己(ji)的(de)觀(guan)點(dian)，那(na)麼(me)你(ni)就(jiu)會(hui)成(cheng)為(wei)一(yi)個(ge)好(hao)的(de)公(gong)眾(zhong)演(yan)說(shuo)家(jia)，你(ni)的(de)自(zi)信(xin)也(ye)會(hui)因(yin)此(ci)而(er)增(zeng)加(jia)，同(tong)時(shi)也(ye)會(hui)被(bei)你(ni)的(de)同(tong)儕(chai)尊(zun)為(wei)團(tuan)隊(dui)領(ling)導(dao)。