A strong self-confidence gives us a great deal of freedom and lightness. It frees us from nagging self-doubt and fears, allows us to start new things with curiosity and courage, and makes our dealings with others open and friendly and relaxed. Self-confidence protects us because we defend our boundaries and also say no sometimes, it makes us and our lives authentic because we clearly represent our convictions and make decisions independently. With healthy self-confidence, we live the life that suits us, we enjoy it, we savor it.

The right attitude ensures poise

A self-confident person already radiates their posture physically: Upright, open and calm without nervous gestures and with direct eye contact. Such a posture comes across as likeable and confidence-inspiring. A self-confident person does not find it difficult to approach others and make contact. They quickly strike up a conversation.

If you are aware of your strengths and talents and know your abilities, you can trust them. And with this confidence, they can set and pursue goals. A self-confident person is also able to defend their own interests and protect them. If mistakes are made, they are admitted; a self-confident person takes responsibility.

How does self-confidence develop?

To some extent, the degree of self-confidence depends on genes. However, even stronger influence is exerted by a child's imprint and environment. If parents can convey to their child that they are a valuable, loved person, they make a decisive contribution to the development of self-confidence. Social acceptance is also an important factor for stable self-confidence; exclusion through bullying or discrimination weakens self-esteem.

How self-confident are you? Take the test!

Which statements apply to you?

1. I often feel uncomfortable in unfamiliar situations.
2. I am afraid of making mistakes.
3. I rarely dare to express my opinion
4. I like to swallow problems.
5. I find it difficult to say "no".
6. I am particularly in need of harmony.
7. I'm afraid of criticism from others.
8. I often wonder how I come across to others.
9. I avoid conflicts.
10. I find it difficult to complain about injustice.
11. I try to please others.
12. I find it difficult to assert my demands.
13. I am bad at rejecting the wishes of others.
14. I think a lot and often start to brood.
15. I often feel guilty or ashamed.
16. I find it difficult to maintain eye contact.
17. I often compare myself to other people.
18. I prefer to wait and see instead of taking action.
19. I often have the feeling of being inferior to others.

Did you answer yes to more than six questions? Then your self-confidence could do with a boost - we'll tell you how you can build it up:

Tips for stronger self-confidence

Improve your posture

Our posture corresponds to our emotional experience, i.e. an upright posture signals security and self-confidence to our brain. So: keep your head up!

Reflect in writing

Self-confidence is a meaningful term. If you know what you can and want, you live more confidently. To sharpen your self-awareness, a daily diary entry on questions such as:

What can I do?

What do I need?

What have I done well?

What do I intend to do?

What makes me happy?

What is important to me in life?

Where are my limits?

It is best to incorporate this into your daily routine as a fixed ritual, e.g. five minutes in the morning with your coffee or in the evening before going to bed.

Get moving

Activity promotes a feeling of self-efficacy and raises self-esteem. Physical activity is a good start; through exercise we find our first physical access to ourselves and feel ourselves. Sport also lifts our mood, which in turn has a positive effect on our self-confidence.

Putting yourself to the test

What would you have to overcome? To travel alone? Jump off a three-meter board? To contradict a very specific person? Face your fears and overcome your self-imposed limits, because: "You gain self-confidence by doing exactly what you are afraid of and thus gaining a series of successful experiences," says the American motivational trainer Dale Carnegie. Courage is rewarded!

Take care of yourself

Take care of yourself. Allow yourself enough sleep, eat well, take breaks, do things that give you strength and make you happy. This signals to yourself that you are worth it - this increases your satisfaction and self-confidence. It gives you strength when you feel that your well-being is in your hands.

Say no

Sometimes saying no is important and the only right answer. Namely, whenever your own boundaries are overstepped. Then saying no to someone else becomes a yes for yourself. It is simply a form of self-protection that keeps your self-confidence healthy.

Making mistakes and dealing with mistakes

Everyone makes mistakes and it's normal for them to happen - don't judge yourself for them. See them as an opportunity for further development. The key is to find out how the mistake happened and what you can learn from it. And laughing about small mishaps can also be very liberating.

Do not compare yourself

Comparisons fuel dissatisfaction. At least when we discover that others are or seem happier, smarter, more beautiful or more successful. But you are unique. Your life is unique. Think about what you think is great about yourself and what you can be grateful for. Focus on yourself and the beautiful things in your life - and not on others.

Take criticism objectively

Being criticized is not pleasant. For many people, voicing criticism is not either, so value honesty. Listen and ask questions so that you can recognize how the criticism came about and understand it. Don't see criticism as an attack on your personality, but as an opportunity for growth. Of course, you can also reject criticism - but only after you have thought about it.

Surround yourself with the right people

People we can trust, who appreciate us for who we are, who listen to us and are there for us when we need encouragement, give us strength and the good feeling that we are not alone. People like that do us good and boost our self-confidence. On the other hand, we should avoid people who constantly put us down, take advantage of us or manipulate us; they have a destructive effect on us and make us feel small.