CONFIDENT
Regulation Strategies
CONFIDENT
Journal Prompts for when you’re feeling confident…
Journaling when you're feeling confident helps solidify and clarify the reasons behind your confidence, making it easier to replicate these positive experiences in the future. It also allows you to reflect on your strengths and achievements, boosting long-term self-esteem and resilience.
Where do you feel this feeling in your body? How does it show up physically for you?
What specific actions or events led to this feeling?
How do you talk to yourself when you’re confident? Is this different than when you are not feeling confident? How can you incorporate this next time you’re craving this feeling?
What would you tell your younger self about confidence?
Write a list of 5 things that make you feel confident – remember to revisit when you need a boost.
List three things you are currently grateful for. How do they contribute to your overall sense of confidence and well-being?
Reflect on a recent situation where you felt confident and capable. What actions or behaviors contributed to your sense of confidence in that moment?
Describe a challenge or obstacle you've successfully overcome. How did overcoming this challenge boost your confidence and resilience?
List three achievements or milestones that highlight your strengths and abilities. How do these accomplishments reinforce your confidence in your skills?
Write about a skill or talent you possess that makes you feel confident. How have you cultivated this skill, and how does it contribute to your overall sense of self-assurance?
Imagine yourself navigating a difficult situation with confidence. Describe how you would approach the challenge and achieve a positive outcome.
TIP Inspiration and Motivation: Reading past entries about high-energy agreeable feelings can serve as inspiration and motivation during times when you may need a boost.
For professional success …
Visualization and Mental Rehearsal:
Visualize yourself succeeding in future endeavors or challenging situations. Create detailed mental images of yourself confidently navigating obstacles and achieving your goals.
Engage in mental rehearsal by mentally practicing and preparing for upcoming tasks or presentations. Imagine yourself performing with confidence and competence.
For personal growth and success…
Positive Self-Talk and Affirmations: Practice positive self-talk by affirming your abilities, strengths, and past successes. Challenge negative thoughts or self-doubt with affirmations that reinforce your confidence.
Create a list of affirmations that resonate with you and reflect your strengths and capabilities. Repeat these affirmations regularly to boost your confidence
Savoring: Savor this emotion. Savoring involves fully appreciating and enhancing your high-energy agreeable emotional experiences. This strategy can help prolong and deepen your delight. Discover the benefits and tips for practicing HERE.
Breathing Exercises…
Savoring with Deep Breathing
Sit or lie down comfortably with your back straight and shoulders relaxed.
Place one hand on your heart and the other on your belly, just below your ribcage.
Inhale: Breathe in slowly through your nose for a count of four. Allow your belly to rise as you fill your lungs with air while keeping your chest relatively still.
Pause: Hold your breath for a count of two
Exhale slowly through your mouth for a count of six - Feel your belly fall as you release the air, keeping your chest relatively still.
Focus on Your Positive Emotion:
As you continue deep breathing, bring to mind the happiness you’re experiencing (happiness, delight, joy).
Visualize the moment or experience that brought about this positive emotion.
Breath and Savor:
On each inhale, imagine that you are breathing in more of this happy feeling letting it fill your entire being.
On each exhale, release any tension or distractions, focusing solely on the emotion.