Dr. Barbara Markway is the author of this article. She is thought leader on confidence, and her newest book is The Self-Confidence Workbook: A Guide for Overcoming Self-Doubt and Increasing Self-Esteem.

Cognitive behavioral therapy (CBT)

It is one of the most widely-used types of treatment for depression, anxiety, and many other conditions. It is a type of treatment that helps patients understand the thoughts and feelings that influence their feelings. It helps them to become aware of inaccurate or negative thinking so they can view challenging situations more clearly and respond to them in a more effective way.

Acceptance and commitment therapy (ACT)

ACT teaches you not to avoid worry, fear, or doubt, because negative feelings are just a natural part of life. Struggling against your anxiety can often make it worse.

When you find yourself thinking, “I can’t do this,” or “This is going to be a disaster,” you can learn to notice the thought and let it pass without deciding it’s the gospel truth. Detaching from your negative thoughts helps prevent rumination, which is linked to anxiety and depression, and lessens the urge to run from discomfort by indulging in harmful behaviors such as binge-drinking or overeating.

Exposure therapy

Exposure therapy involves exposing the target patient to the anxiety source or its context without the intention to cause any danger.

You start with a tiny first step that scares you just a little bit, getting used to the fear and realizing you’re capable of handling it. Then you build up gradually to bigger and bigger steps, until you’re finally swimming in the pool.

Mindfulness-based therapies

So what is mindfulness? Mindfulness is intentionally paying attention to the present moment with an attitude of openness and curiosity. There’s also a spirit of non-judgment to this process.

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Improve your confidence and create your future

The Creating You Inc guidebook, course, and coaching help you to develop true confidence in yourself. You create a compelling vision and plan for yourself. You focus on a purpose that deeply motivates you. You discover who you yearn most to be. You define the actions and habits that are your key to your success. You define for yourself a planning and follow-up system that excites and motivates you to progress towards your vision.

The principles and methods you utilize in Creating You Inc are founded upon evidence-based practices, natural laws, deep insights of experts, and the most wise.

Key concepts: How to improve self confidence