After we’ve gone so long without seeing each other due to the pandemic, you might feel less confident than normal in social interactions. Similarly, if you have a social anxiety disorder, any social interaction can be challenging.
Sometimes the smallest actions can have the biggest impact. For example, how you hold yourself directly affects your self-perception and mental wellbeing. Today, we’ll dig into the benefits of confident body language for your mental health along with some practices you can implement in your daily life.
Why Does Confident Body Language Matter?
When you present yourself with low self-confidence, you’ll internalize those emotions. Similarly, when you exude self-confidence, you’ll start to improve your self-view. Something as simple as walking around with slouched shoulders and looking at the ground can negatively impact your self-view.
Good posture and position trigger your brain to release endorphins (the chemicals that make you happy). While standing up straight and rolling your shoulders back won’t cure your depression or anxiety, it can improve your mood and make it easier to face tough challenges. Similarly, holding yourself confidently in your daily life will help improve your resilience, making it easier to face stressful situations when you face them.
Not only is confident body language impactful for your own self-perception, but it also significantly impacts how others perceive you. Think about it: when you see someone walking around with their shoulders back and head held high, you may assume they have everything together. Meanwhile, someone who’s slouched over or fidgeting will exude feelings of anxiety. The same is true for others observing you.
How Can I Implement More Confident Body Language?
If you’re used to walking around hunched over, avoiding eye contact, and fidgeting, it will be difficult to adjust those habits. Don’t expect to make big changes all at once and be patient with yourself. First, make a conscious effort to understand where you’re starting from. Try to notice your body language generally, as well as when you’re feeling sad, angry, or anxious.
Once you know where you’re beginning, you can make a focused effort to improve your body language and present yourself confidently. Below are a few things you should keep in mind.
Stand Up Tall
When you’re feeling anxious or sad, it’s only natural to make yourself smaller. Don’t! Instead, hold your head up high, stand with your back straight, and roll your shoulders down, away from your ears. This is something you can practice in small spurts at a time, even when you’re alone. The more often you stand confidently, the sooner it will become second nature.
Make Eye Contact
When you’re talking to someone and they’re looking anywhere else but at you, it can feel like they aren’t interested in what you’re saying. While it can feel a little awkward to stare someone down while they’re talking to you, try to make eye contact 50-75% of the time so they feel like you’re listening and engaged in the conversation.
Avoid Fidgeting
This can be incredibly difficult to control, but fidgeting with your hands or other objects around you can be incredibly distracting and makes it obvious to others that you’re nervous. If possible, try to keep your fidgets and anxious movements to a minimum.
Speak Confidently
If you’re nervous or anxious, you’re more likely to speak very quickly or mumble. Unfortunately, whoever you’re talking to probably won’t be able to understand you this way, which means they may ask you to repeat yourself or will become disengaged in the conversation. Speak at an audible level and at a reasonable pace. Enunciate and speak clearly so whoever is listening can understand you.
Smile Frequently
Smiling releases feel-good chemicals, including serotonin, dopamine, and endorphins. Practicing smiling, even when you’re alone, can boost your mood and help you to feel happier. Plus, it’s contagious!
Pop a Power Pose
Just like daily affirmations can help you improve your self-confidence and resilience, standing in a power pose can too. Each morning, try standing in front of the mirror with your feet slightly wider than your hips and your hands on your waist. Hold your head up high and drop your shoulders down your back. Look yourself in the eyes and smile! You might feel silly at first, but studies have shown that power posing can improve your mood and boost self-confidence.
Boost Your Confidence & Capabilities
Implementing positive body language can do wonders for your self-esteem, self-perception, and how others view you. By boosting your confidence, you’ll also improve your resilience, making it easier for you to face tough situations or new challenges. While you can’t expect your body language to change overnight, you can make strong strides toward improving it with repetition and consistency.
To help yourself remember, you can create a sticky note somewhere you look often or a note within your phone app. For even more practice, download the NextSelf app and complete our self-confidence daily challenge!
NextSelf provides personal self-help courses designed to boost your confidence and empower you to live your ideal life. Courses cover topics like Imposter Syndrome and Finding Purpose, right from your phone in just a few minutes each day.