5 Instant Confidence Boosters

Whether it’s a job interview, a presentation or a toast at a best friend’s wedding, nerves can mess with your mind, derailing your confidence.

You can tell yourself, “I’m good enough, I’m smart enough, I’m totally prepared,” but if you really want to make others believe it, you have to act the part. In other words: Fake it ’til you make it!

“Do a consistent job of telling yourself you feel capable and charismatic and you’ll convince everyone, including yourself, that you’ve got it under control,” says Jason Selk, Ed.D., director of mental training for last year’s World Series–winning St. Louis Cardinals and author of Executive Toughness. The next time your knees are quaking, use these no-fail tricks to channel greatness.

If you bump into your ex…
Look him in the eye. Even if he sees you out and about in grungy sweatpants, hold his gaze to show you’re doing just fine, thank you very much. Dominant people assert themselves by maintaining eye contact, Psychological Science notes, so be sure he looks away first.

If you’re giving a presentation…
Talk with your hands. There’s overlap between the brain regions that control hand movements and understanding of speech, so gesturing while you talk can help cement words in your mind, research from Colgate University finds. While you practice your speech, move your hands for emphasis in a way that feels natural (such as joining your fingers to emphasize connection). Repeat these gestures during the real presentation to recall words more easily and appear poised.

If you’re prepping to run a race…
Visualize success. For a few weeks before the big day, picture yourself crossing the finish line triumphantly. People who imagined themselves exercising worked out for nearly an hour longer each week than those who didn’t see themselves meeting their fitness goals, the Journal of Sport & Exercise Psychology reports. The researchers say envisioning yourself succeeding conjures up the motivation to pursue and achieve what you want.

If you’re interviewing for your dream job…
Sit with your spine straight and shoulders back—and not only when you’re in front of your prospective boss. Keep an erect carriage while waiting to go into the meeting, too. You’ll be more likely to believe in yourself than if you slump, a study from The Ohio State University in Columbus indicates, probably because a straight-up stance exudes confidence, says study author Richard Petty, Ph.D.

If you’re negotiating or arguing a point…
Give the nod. If you bob your head, you’ll be more convincing to yourself; you’ll also coax others to ape your movements, which will help persuade them, too. People who nodded while listening to a well-argued editorial were more likely to be converted than ones who shook their head, the Journal of Personality and Social Psychology shows. We’ll say yes to that.   

Put your newfound confidence to the test. Whether you want a raise or a date, we guarantee you’ll get what you’re after—all you have to do is ask! Check out these easy tips for learning to speak up the right way. Self.com/TK

For more inspiring healthy food and fit tips, follow SELF on Facebook and Twitter.

Let Jillian Michaels train you! Sign up for our Jumpstart Diet Plan and start losing 2 pounds a week!