5 Science-Backed Ways to Boost Your Confidence

The blog post 5 Science-Backed Ways to Boost Your Confidence is a guest post written by Kimberly Thomas. Kim Thomas is a fellow blogger for the US Health Corps! I’m so excited to have this outside perspective on Melanated and Meducated. If you, too, would like to contribute a guest post, then please click here, or fill out the form below. Happy reading!


Have you been feeling blah lately and want to boost your confidence? Confidence is one of the most important personality traits to adopt. A confident person breezes through life – they appear to excel at their job, cultivate their hobbies, and build a strong support network around them. In reality, confidence needs to be worked at, just like any other skill. But looking and feeling your absolute best is one of the best cheat sheets to boost your confidence there is.

At Melanated and Meducated, we believe in a science-backed approach to transforming your life. Here, we share five ways to boost your confidence.

Be Your Own Cheerleader to Boost Your Confidence

message on paper sheet on light surface
Photo by Skylar Kang on Pexels.com

Going through stress, a rough week (a rough year), a problematic situation? You need to be your own personal cheerleader because you’re the only one who can be there for yourself consistently at the end of the day. Science has proven that positive statements are a highly effective way to boost your morale. A list of self-affirming sentences will turn negative self-talk into positive self-talk, which can help overcome stress and anxiety. Some self-affirming statements you could practice include:

  • I am worthy of good things
  • I choose to be happy and love myself today
  • I am grateful for all I have
  • I am becoming more confident every day

Repeat these a couple of times a day – with intention. You’ll boost your confidence in no time!

Take a Clean Break

According to BBC, science advocates taking a clean break from your stress point. For many, work can be one of the most stressful aspects of life. Whether it’s a job that is no longer challenging or is too much to handle, or even if you just want a career change, you will need to make a clean break for your mental health. You could do this by stopping bringing work home or opting for a career switch.

An online program can be highly beneficial here, as you’ll get a break from work while building on constructing skills you’ll need in your new profession. Even earning an advanced degree such as a doctorate is highly doable online, as you’ll be able to keep up with the rest of your life or work full-time. The more you learn about something you’re passionate about, the more you’ll be able to boost your confidence! Be sure to look for an accredited online school that offers competitive tuition rates when you’re doing your research!

Read next: 20 Brain Breaks

Smile – Even When You Don’t Feel like It

Scientific evidence suggests that smiling can help the mind and body deal with stress. Sometimes confidence isn’t from the inside out, but from the outside in. A study by the Psychological Science journal showed that individuals who smiled were better able to deal with difficult circumstances (as opposed to those who held neutral expressions). You can boost your confidence by appearing confident and joyful, a feeling that will permeate through you until you actually feel that way. Smiling can also jump-start the process of happiness. You know the saying ‘fake it til you make it?’. Well, smiling is a sure-shot way to fake your confidence until you start to believe it.

Get Some ‘Microexercise’

Read Next: Staying Fit When You’re Busy and on the Go

Moving your body is, of course, an easy way to boost your confidence. But what if we told you you don’t need to actually work out to experience the benefits of exercise? Although it sounds too good to be true, short bouts of exercise throughout the day offer the same benefits (such as lowered blood pressure and cholesterol and boosted endorphins) as a 30-minute workout. In addition, scientific research has proven that our bodies need to be consistently active throughout the day to positively impact everything from the lymphatic system to memory and cognition.

Boost Your Confidence by Reducing Your Social Media Intake

Research has shown that prolonged periods browsing social media can make you feel bad about yourself, even when you’re not conscious of it. And you might have experienced that too – comparison, jealousy, and negative talk tend to go up when perusing socials. Just remember, posts and stories are a highlight reel of someone’s life – without the messy stuff and sticky bits in between. So give yourself a reality check and remind yourself that you may be overestimating how good other people have it – by a lot. This simple reminder may go a long way in reducing the adverse effects of media.

Additionally, you can cultivate simple habits to watch your social media intake. For example, if you know that social media isn’t the best for your mental health – don’t browse it right before you sleep and when you wake up (we’re all guilty of this one). You can also set locks on your phone to stop yourself from browsing for more than five minutes at a time. Ultimately, you should be striving to achieve a mindful and neutral relationship with social media instead of one based on avoidance, fear, or reliance.

Looking and feeling your best is the ultimate way to conquer your life. If you’ve been feeling a little under the weather, these science-backed tips are sure to get you up and feeling your best. Enjoy your new confidence – you earned it!

Looking to get into the medical space or learn more about wellness? Be sure to check out the Melanated and Meducated site for all things health and lifestyle today!


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