Ways to Build Your Confidence

There are many ways that you can work towards building confidence within yourself. To help get you started on your journey, we have eight tips for building confidence. However, it is important to note that the best methods for building one’s self confidence depend on the individual at hand. 

1. Recognize Your Worth: Acknowledge your unique qualities, strengths, and accomplishments. Focus on your positive attributes and celebrate your achievements, no matter how small they may seem.
2. Challenge Self-Doubt: Identify and challenge negative self-talk and limiting beliefs. Replace self-critical thoughts with affirmations and positive statements. Remember that you are capable of achieving great things.
3. Set Achievable Goals: Break down your larger goals into smaller, manageable tasks. Each accomplishment will boost your confidence and provide motivation to tackle more significant challenges.
4. Practice Self-Compassion: Be kind and compassionate towards yourself. Treat yourself with the same understanding and support that you would offer a close friend. Remember, nobody is perfect, and it’s okay to make mistakes.
5. Embrace Failure as a Learning Opportunity: Understand that setbacks and failures are a natural part of growth. Instead of letting them diminish your confidence, view them as opportunities for learning, growth, and resilience.
6. Focus on Progress, Not Perfection: Shift your mindset from seeking perfection to valuing progress. Recognize and celebrate even the smallest steps forward, as each one contributes to your growth and confidence.
7. Practice Self-Care: Prioritize self-care activities that nourish your mind, body, and spirit. Engage in activities that bring you joy, reduce stress, and enhance your overall well-being.
8. Seek Support: Surround yourself with positive and supportive individuals who uplift and encourage you. Seek guidance from mentors, friends, or professionals who can provide valuable insights and guidance.

Learn More

To learn more about how to build confidence in yourself, we recommend speaking with your healthcare provider.

To read more about the building confidence, as well as the importance of self-esteem, we recommend the following:

NAMI: https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

NHS UK: https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/

Mental Health by the Numbers

Many individuals struggle with their mental health. This is important to recognize because it can help you understand that you are not alone. Regardless of the stigma, it is common to face challenges with your mental health. The following statistics by NAMI showcase the presence of mental conditions in the United States.

• 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
• 1 in 5 U.S. adults experience mental illness each year
• 1 in 15 U.S adults experienced both a substance use disorder and mental illness in 2020
• Suicide is the 10th leading cause of death in the U.S.

Causes and RIsk Factors

There are many causes and risk factors for mental health conditions. Although there is no one clear most mental illnesses, experts agree that the following may increase one’s risk factor:

• Trauma can cause long-term changes in the way that one thinks and make them more vulnerable to many mental health conditions.
• Genetics can increase the risk of many mental health conditions, as many tend to run in families.
• Other medical conditions can contribute to mental illness. Many physical and mental health conditions can increase one’s risk for other illnesses.

Self Care for Mental Health

It may not be a cure all, but many individuals find that their mental health improves with self care. Self care can include a variety of things, but it is important to figure out what is best for you. Some ways you can practice self care are to:

• Eat healthy meals and stay hydrated
• Ensure you are getting enough sleep
• Get active, even if in small amounts
• Find a relaxing activity
• Set goals
• Focus on the positive in your life

When to Seek Help

It is important to seek professional health if your mental health struggles persist. If your symptoms last more than two weeks, we strongly recommend speaking with your health care provider. Together, you and your provider can create a plan for you to get the treatment that you need.

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

• Call 911
• Go to the nearest emergency room
• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-4889)

Learn More

• To learn more about mental health, we recommend contacting your healthcare provider.
• To read more about Mental Health Awareness Month, the following resources are suggested:
  • NAMI: https://www.nami.org/Get-Involved/Awareness-Events/Mental-Health-Awareness-Month
  • Mental Health America: https://www.mhanational.org/mental-health-month

Set Attainable Goals

Set goals that feel attainable to you. If your goals feel too big or daunting, you may be reluctant to work towards them. You will likely feel more motivated to reach your goals if they feel attainable.

Break Down Tasks

When a task or goal feels too big, it can be hard to even know where to start. By breaking down tasks into smaller goals, it can be easier to become and remain motivated.

Look to the Future

It can be hard to find motivation in the moment, but think about how what you do now will affect your future. From smaller tasks like completing a project, to larger tasks such as creating a retirement fund, the work you do today can benefit you tomorrow. Think about how your efforts today will pay off later, and you will likely find more motivation.

Remind Yourself “Why”

It is important to know your goals and why you have them. If your reasoning isn’t clear, you likely won’t have the motivation you need. Take the time to remind yourself of what you are working towards, and why you want it.

Eliminate RoadBlocks

Try to identify possible roadblocks or things that may be hindering you from feeling motivated. Once you’ve identified these problems, do you best to eliminate them if possible.

Ask for Help

The help of friends, family, or a healthcare professional can help keep you on track and feeling motivated. It is okay to need some extra help. By sharing your goals with others, you may feel a sense of accountability and also inspiration to keep moving forward.

Know Your Potential

You may not always feel like it, but you have potential to do great things. Recognize your potential and use it for motivation. Remind yourself that you can do this!

Reflect on Your Successes

Take time to reflect on your progress and success. By focusing on your wins, you will likely find the motivation you need to keep going.

Learn More

If you are looking for further help on becoming motivated, we suggest you speak with your healthcare provider to learn more.

To read more, the following resource is suggested:

Health Direct (AU): https://www.healthdirect.gov.au/motivation-how-to-get-started-and-staying-motivated

Use Positive Affirmations

Use positive affirmations to recognize your successes as well as to believe in your ability to reach your goals. The way that we talk to and treat ourselves matters. Many people greatly benefit from using positive affirmations to help boost their self-esteem.

Challenge Negative Thoughts

People commonly think negatively about themselves. Whether it comes in the form of self-doubt, anger, or anything in-between, it can be harmful to view yourself this way. When you find yourself thinking negatively, try to challenge these thoughts. Many times, you will realize that these negative thoughts are in fact far from the truth. Try your best to replace negative or harmful thoughts with more positive ways of thinking.

Identify Your Strengths

Everyone has strengths, but not everyone realizes them. Take time to recognize your strengths and develop them. Knowing what your strengths are can boost your self-esteem and help you combat feelings of doubt.

Set Limits and Learn to Say “No”

Sometimes in the pursuit to please others, we over burden ourselves. Recognize your limits, and own wants and needs. It is okay to say “no” to others in order to protect your own mental health. 

Build Positive Relationships

Our self-esteem is often influenced by those around us. If you are surrounded by negative people, it can be hard to view yourself in a positive way. Focus on developing healthy relationships that build you up, rather than bring you down.

More RESOURCES

• To learn more about self-esteem, we recommend contacting your health care provider.
• To read more tips for improving your self-esteem, the following resources are suggested: 
  • NHS UK: https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/
  • Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/self-esteem/art-20045374

Mental Health by the Numbers

For those struggling with a mental illness, you are not alone. Millions of Americans are affected by mental illness each year. It is important to understand the prevalence of mental health conditions, and the suicidal thoughts that might follow.

The following statistics on mental illness have been found by the National Alliance on Mental Illness (NAMI).

• 1 in 5 adults in the United States experience mental illness each year
• 1 in 6 of U.S. youth aged 6-17 experience mental illness each year
• 46.2% of U.S. adults with mental illness received treatment in 2020   
• 11% of U.S. adults with mental illness had no insurance coverage in 2020
• 150 million people live in a designated Mental Health Professional Shortage Area
• 12+ million U.S adults had serious thoughts of suicide (2020)
• Suicide is the 12th leading cause of death overall in the U.S (when looking at all ages)

Warning Signs

Warning signs that someone may be at immediate risk for attempting suicide include, but are not limited to:

• Often talking or thinking about death
• Talking about wanting to die or kill themselves
• Feeling intense emotional or physical pain
• Withdrawing from friends and/or family
• Taking extreme risks, such as driving extremely fast or recklessly
• Talking about feeling empty and/or hopeless
• Giving away important processions or creating a will
• Saying goodbye to friends and/or family

Other serious warning signs that someone may be at risk for attempting suicide include, but are not limited to:

• Rapid, extreme mood changes
• Researching methods of killing themselves
• Consuming alcohol often or abusing other substances
• Acting anxious or on edge
• Talking about feelings of guilt or shame

Risk Factors

People of all ages, gender, and background can be at risk of suicide. There is no single cause of suicidal behavior. Although the risk factors vary, they commonly include: 

• Family history of mental illness or substance abuse
• Depression or other mental disorders
• Chronic pain
• Individual history of suicide attempts, or attempts of family members
• Exposure to abuse, including physical and emotional
• Presence of firearms in the home

Supporting Those in a Crisis

It is common for family and friends to have trouble supporting an individual in a crisis. This is commonly due to a lack of understanding, and lack of preparedness. Although the behaviors of those in a crisis may be unpredictable, there are ways to help support a loved one in a crisis. 

• Professional help is likely necessary to help someone in a crisis. Family members should contact the individual’s healthcare provider, or call 911 if in immediate danger.
• Create an open dialogue, and don’t be afraid to ask questions
• Show support and concern
• Be patient
• Do not argue or raise your voice
• Remove any firearms from the home

Crisis Lifeline

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

• Call 911
• Go to the nearest emergency room
• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 988

Finding TREATMENT AND RESOURCES

• To learn more about suicide and suicide prevention, we recommend contacting your health care provider.
• To read more about suicide prevention, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/suicide-prevention
  • NAMI: https://www.nami.org/About-Mental-Illness/Common-with-Mental-Illness/Risk-of-Suicide

Learn More

To learn more ways that you can start spreading kindness, as well as the benefits, we recommend the following resources.

Mental Health UK: https://www.mentalhealth.org.uk/campaigns/kindness/kindness-matters-guide

Mayo Clinic: https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/the-art-of-kindness

Types of Bipolar Disorder

There are different types of bipolar disorder, each with their own defining characteristics. 

• Bipolar I Disorder: defined by severe manic episodes lasting at least seven days, as well as depressive episodes lasting at least two weeks
• Bipolar II Disorder: defined by pattern of depressive and hypomanic episodes, but not manic episodes as severe as with Bipolar I
• Cyclothymic Disorder: defined by periods of depressive and hypomanic symptoms lasting for at least two years, however, the symptoms do not meet the diagnostic requirements for a hypomanic episode and a depressive episode

SYMPTOMS

People having a manic episode may:

• Talk faster or more than their usual
• Feel jumpy or wired
• Be distractible 
• Have decreased need for sleep
• Have heightened self-confidence
• Think they can do many things at once
• Engage in risky activities
• Feel “up”
• Feel irritable
• Experience a loss of appetite

People having a depressive episode may:

• Feel slowed down
• Feel sad or hopeless
• Have trouble sleeping or be sleeping too much\
• Decreased ability to think or concentrate
• Be forgetful
• Talk slowly
• Have little or no interest in activities that are normally enjoyable
• Feel empty

Treatment

Treatment can often provide individuals relief from symptoms. Plans may vary but commonly include a combination of:

• Psychotherapy
  • Psychotherapy (talk therapy) helps reduce symptoms of bipolar disorder for many. This type of therapy aims to help individuals identify and change negative emotions, thoughts, and behaviors.

• Medication
  • Some medications may help decrease the symptoms of bipolar disorder. Many people work with their health care provider to try a few medications before deciding which is best for them. 
  • The medications used to treat bipolar disorder include mood stabilizers, second-generation antipsychotics, and antidepressants. In addition, medications used for sleep or to decrease anxiety may be prescribed.

Finding TREATMENT AND RESOURCES

• To learn more about bipolar disorder, we recommend contacting your health care provider.
• To read a further overview of bipolar disorder, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/bipolar-disorder
  • NAMI:  https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Bipolar-Disorder