Mocktail Minutes

5 Science Backed Ways to Boost Confidence

• Mocktail Minutes • Episode 116

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Your mindset greatly dictates your mindset and your actions. You cannot create better habits if you don't believe in yourself. In this short and sweet episode we are sharing 5 science-backed ways that we often use with clients that have been proven to help boost confidence! 

If you have questions, or topics that you want to hear about, head over to our Instagrams https://www.instagram.com/bayleethedietitian/ or https://www.instagram.com/brianna.dietitian/ and send us a DM! You can also follow the podcast https://www.instagram.com/mocktailminutes/

Featured Mocktails:

Electrolyte powder plus 

Click play, sip back, and be empowered.

baylee:

Hello everyone. Welcome back to this week's episode of Mocktail Minutes. This is Bailey

brianna:

This is Brianna.

baylee:

this week I am drinking. I found Chlor fill drops on Thrive Market and they're peppermint flavored, so try'em out. Little detox support, and they're okay. They're not amazing. It's not something I crave, but you know, it gets the job done so

brianna:

Yeah, I'll have to, I'll have to try the drops'cause I got the

baylee:

you're so green.

brianna:

Like bites, like, or bits they're called like energy bits or something. They're, they taste like moss.

baylee:

Mm-hmm.

brianna:

I've never tasted moss, but I'm assuming that's what moss tastes like. It's a little rough, but yeah. I'm not doing it right now, but earlier I had the electrolyte powder plus black tea hibiscus. And I mixed it with, this was a little overkill for electrolytes, but I did mix it with the just ingredients, lemon, and it was really good. It was kind of like a lemonade iced tea type thing. It was really good. But again, a little overkill, but I didn't use like a full scoop of both, so I feel like it's fine.

baylee:

I've done that before.

brianna:

Yeah, it tastes great.

baylee:

This week we are talking about five five. Yes. Science based. Hacks tips to do to increase your self-confidence. It's super interesting when part of like nourish who I do some one-on-one coaching with. Brianna does too. One of the questions they have us ask is like, how would you rate yourself, like based on your self-confidence? It's like a weird question I feel like, to so many people. Everyone like stops and thinking and they're like, what? Like, why are you asking me that? But. It. I don't know why. I don't know why it is so weird, but I thought it'd be a good topic to talk about today.

brianna:

Yeah, I, I think it's because people have a hard time like hyping themselves up. I mean, some people don't, but I think for the most part, especially women, I think it just feels weird.

baylee:

Yeah. And I feel like it's kind of been like a bad thing to be like, oh, look how good I look and I don't, I don't know why it got to be this we way, but we're gonna give you some tips to help you feel more self-confident. Not only does it help you like. I mean, just when you feel better about yourself, you're gonna show up differently in every room you go. And Brianna and I both have jobs where we're like, we are in front of people all the time, like through video. And so it does make a difference and, and how you talk to people and how you portray yourself and your mood and your energy. So this is why it, it really is an important topic.

brianna:

Yeah, I think it's great. Yeah.

baylee:

Number one, I would say practice self-compassion. So talking about this, it's about treating yourself with the same kindness and understanding as you would give a friend. So this has to do with like self-kindness, humanity, mindfulness studies show that self-compassion is linked to. More self-worth and motivation, lower levels of anxiety and depression and resilience after failure. So when you're more self-compassionate, you regulate your cortisol too more efficiently, and you're gonna activate your parasympathetic nervous system rest and digest. So now you're more calm and clear. So when you are going through situations. come at it from a perspective of talking to yourself, like how you would talk to a friend and like how would you help them if they were feeling inadequate or insecure? That's a good way to start practicing self-compassion.

brianna:

that's a good one. The next is like body language or posture and so, or like, it's also called power posing, but. Thinking of like you can influence, like your body can influence your mind, right? Like look good, feel good, type thing. I think that's like kinda where it comes from, but you know, having like a confident stance. So standing tall, shoulders back, head, like head up. Kind of making me feel like in even more control. This has shown to help like increase testosterone, decrease cortisol in like just a couple of minutes. And so the idea is that you do this and you start to improve your mood. You have greater resistance, reduced self-focused during stress, so. It's recommended to do this before, like a challenging task. So whenever you wanna feel kind of empowered, so before an interview, before a presentation, before you're just doing something you feel uncomfortable with and something that maybe you'd wanna like fold into yourself. Like, no, stand up tall, do it, see how you feel. I've had a couple people just do this like on their own in front of the mirror in the morning, like as they're getting ready, like stop trying to hide yourself. See how you feel. And they will say like, they feel much more confident, even if they're not super excited about how they look, but they feel better in their body, which is great. Like we could all benefit from that.

baylee:

I've seen a few reels in tiktoks where they like just show people walking and they're like, this is like when you're walking with your shoulders and your head's down, like you're just kind of frumpy. Like it portrays so differently than like head up, shoulders back. You are walking with some, like I got places to be. It just, it commands for something different, I think. But I was thinking about do the Grey's Anatomy episode with Amelia and she's like getting ready to go into surgery and she's got her hands on her hip, like her little Superman pose

brianna:

Yeah,

baylee:

power, bows it out.

brianna:

yeah. Pose it like stand tall, like you got this. It just puts a, a whole different energy, you know? Yeah. Fake it to make it. I think that's another like kinda where, where that kinda like came from like, you got this even if you don't think you got this, you got this. Yeah.

baylee:

And so how do you present yourself does matter, not just like how you look to other people, but how you're going to perform in different areas.

brianna:

a hundred percent.

baylee:

Next thing I would say set and achieve micro goals. So your confidence is going to grow through competence. When you set and achieve these small, meaningful goals. Your brain is releasing dopamine, which is the reward transmitter neurotransmitter, which is going to re reinforce motivation. So. I was just talking to someone I started working with. They're like, all right, I've been pretty sedentary getting about 3000 steps next week. I wanna get 10,000 steps and I'm gonna work out four times a week. And I was like, this is gonna sound weird, but don't do that because. It's probably, it probably would go great for the first week or two, but eventually you're gonna get burnt out and you're like, I can't do this. I can't keep up. You try and change too many things too quickly, so you need to break down these large goals into tiny daily actions. If you're at 4,000 steps, okay, let's get an add a 10 minute walk-in, and then we just kind of slowly build up from there. Then your brain's not sending off all these red flags about, oh my gosh, there's a lot of change happening at once.

brianna:

Yes, you're, I tell people this all the time. You're like toddlers. Your brain likes those little gold stars. Like I did it like. It likes it. And the more little gold stars you can have throughout your day or through your week, you build confidence. Like, I can do this. Look it, I've done this, I've done the things I said I was gonna do, rather than I failed again. So I think it's a big difference. The next one is using cognitive reframing or changing your inner dialogue. I feel like this is the one I talk with clients with the most. Like your self-talk plays a major role in how you view yourself shaping your identity. Your confidence. So cognitive reframing is just changing negative, limiting thoughts into more balanced and constructive ones. So neuroplasticity research shows that consistent, conscious, so say it out loud, reframing can rewire your brain to reduce fear-based thinking and increase self-belief. So instead of thinking or saying like, I always mess this up, like. This is hard, but I'm learning on improving. Right? It's kinda like that mantra that we sometimes talk about, like, and maybe you don't believe it. It's important to believe yourself. So I'm working towards becoming someone that does this or I'm work. I'm not there yet, but this is what I'm working towards. Or I am becoming this person or whatever it is, but I. I mean, think about like little kids. If you constantly tell them like they suck, they can't do it all that, like you see that they're not confident in themselves. They don't try to do new things. So if you're constantly just walking around all day, every day, telling yourself like you suck, you're gonna start to believe that you suck. And your thoughts really do dictate your actions. So if you're always thinking like, I suck at working out, I never do it, I can guarantee you you're not gonna do it.

baylee:

Yeah, why would you wanna do something? You suck at?

brianna:

Yeah, because you, your brain wants to protect you, so your brain's like, just forget it. We're not gonna do that. Like, I'm not gonna try doing something and fail. Let's just stop while we're ahead. Yeah, it's a big one.

baylee:

Yes. Last one is visualization and rehearsal. So we've talked about visualizing things before, but really how there, there is a science behind it because your brain can't really distinguish between real and vividly imagined experiences. Visualizing your success or T behavior activates similar neuro pathways as physically doing it. So this is why the visualize visualizations, the more detailed they are, the better. Like if you're just like, I'm gonna be a millionaire, like, and it seems so foreign. If that's your only plan, of course it doesn't seem real. Or if you're like, you know what, I'm gonna be a millionaire because I am going to create this business. We're gonna grow it in this way. I'm gonna be doing this every day. Like you get down in the dirty, I.

brianna:

Yeah.

baylee:

Details of it, it's probably gonna come to fruition a lot more because number one, you have a plan, but number two, you're gonna start living in this life that you're envisioning. I think about this, like there's studies in sports psychology and neuroscience that show that mental rehearsals improve performance, self-belief, and motivations. There have been like MRI scans that reveal this vis visualization, lights up motor and emotional centers in the brain. So it's really interesting. People do it all the time. And we've talked about it to our patients too, and everyone feels like it's so weird, but it works. It, the more you believe it and the more that you start aligning yourself to that vision the, the easier you're gonna get there. Maybe not the easier, the more you're going to, I don't know,

brianna:

I remember doing this like before the RD exam, like I would visualize myself walking out of there as like. I passed, you know, like with my little paper that they give you, like, you know, just like a high stakes thing like that. Yeah. But yeah, they do it in sports like all the time. Like, imagine yourself winning, like this is a big game. Imagine how it feels like we're walking off the field. We've won, like we've, you know, you've scored a game winning, like, you know, point in the last two seconds. Like people think about this all the time. I think we think of it weird because again, it's weird to like celebrate ourselves and your brain doesn't want you to fail. And so it's like, no, no, no. That's scary. What if we don't win? You're gonna feel so dumb for it, but we default to the negative. So if you could just start to default to like the more positive, like what's the worst thing that happens? It doesn't happen. Well, okay, but at least you probably gave a better effort trying to make it happen. So. This is, these are good ones. I would say Lindsay probably has a lot of good stuff on this visualization. I mean, I know she does.

baylee:

Visualize it, write it out, record yourself and start living the life of this person. You want to be

brianna:

Wow.

baylee:

like, engage all of your senses. What do you see? What do you feel? What do you hear? And this is how you're going to be able to like immerse yourself in this new person, like

brianna:

Mm-hmm.

baylee:

embody the whole thing. Like don't keep living in the same life that you don't enjoy.

brianna:

Yeah, it's not serving you, so no. Be confident. Hopefully these couple of tips help you guys to improve your self-confidence. Again, I think it's like that weird thing where we just feel weird talking about it or doing it, but yeah, like be your own hype girl.

baylee:

Yeah, and I always think about it. So like Megan, for those you dietician Megan that we work with, she'll like post Instagrams where it's like hot mom tips and I'll be like. I can't post. I'm not like a hot mom. Like that's weird. We're like, did I qualify

brianna:

Did I qualify? Yeah. Who gave me that permission?

baylee:

I'm always like things like that.

brianna:

Yeah.

baylee:

Who am.

brianna:

I know, right? I know exactly how you feel. It's just about like everything. That's how I used to feel all the time about like, you know, saying even things from like an expert standpoint, you know, like things I recommend as an expert in this. It's like, am I an expert in that? Like, was I given permission? Like stop waiting for permission. You are.

baylee:

Yes,

brianna:

it. Yeah. No one's gonna come calling you out. You're gonna call yourself out before anybody else calls you out. I'm gonna tell you that. So yeah, be your own hype girl. Kind of like, take these, apply'em, see if they help. Again, there's only positive that can come from this.

baylee:

Take the weirdness out of being confident. Enjoy it. Enjoy how much better you feel.

brianna:

I like it. This is a good pep talk.

baylee:

Yeah, I needed it. Thanks.

brianna:

Yeah. Thanks. Thanks guys.

baylee:

Alright, everyone, have a great rest of your week and we'll see you next week. Bye.

brianna:

Bye.

People on this episode

Contributor

Baylee

Host
Contributor

Brianna

Host