There are lots of ways to improve your self-confidence over the long-term – but sometimes you need an instant boost. You can't walk into an important work meeting, （or a class at college or a room full of strangers at a party） whilst frantically re-reading a self-help manual, or making a last-minute phone call to your life-coach. So here are ten secrets to boosting your self-confidence in just a few seconds…

    在一段長時間內
，用來提升自信的方法有許多種--但dan是shi，有you時shi候hou我wo們men卻que需xu要yao一yi種zhong即ji時shi的de激ji勵li。相xiang信xin
，誰shui也ye不bu能neng夠gou在zai匆cong忙mang地di再zai次ci閱yue讀du一yi本ben自zi助zhu手shou冊ce，或huo者zhe給gei你ni的de生sheng活huo導dao師shi通tong完wan電dian話hua之zhi後hou就jiu能neng夠gou馬ma上shang信xin心xin十shi足zu地di投tou入ru一yi個ge重zhong要yao的de工gong作zuo會hui議yi，或huo開kai始shi大da學xue課ke程cheng或huo者zhe參can加jia一yi個ge全quan是shi素su不bu相xiang識shi之zhi人ren的de聚ju會hui。所suo以yi，下xia麵mian就jiu為wei大da家jia介jie紹shao在zai數shu秒miao鍾zhong之zhi內nei激ji發fa自zi信xin的de10個秘訣……

    1. Smile

    The one-second tip for when you're feeling nervous and unconfident is simply to smile! You don't just smile because you are happy and confident – you can smile to make yourself feel better. The act of smiling is so strongly associated with positive feelings that it's almost impossible to feel bad while smiling.

    Smiling is much more then just a facial expression. The simple act of smiling releases feel-good endorphins, improves circulation to the face, makes you feel good about yourself in general and can definitely increase your self confidence. … you will also appear more confident to others while you're smiling.

    秘訣之一： 微笑

    在你感到焦慮不安、缺乏信心之時

，使你即刻解脫的秘訣是--非常簡單--微笑！我們不隻在心中充滿喜悅和自信的時候才可以微笑--我wo們men也ye可ke以yi用yong微wei笑xiao來lai讓rang自zi己ji感gan覺jiao好hao一yi些xie。微wei笑xiao這zhe一yi行xing為wei與yu正zheng麵mian積ji極ji的de情qing感gan如ru此ci緊jin密mi地di聯lian係xi在zai一yi起qi
，所suo以yi當dang你ni微wei笑xiao時shi



，你ni感gan覺jiao沮ju喪sang的de幾ji率lv微wei乎hu其qi微wei。

    微(wei)笑(xiao)絕(jue)不(bu)僅(jin)僅(jin)隻(zhi)是(shi)一(yi)種(zhong)普(pu)通(tong)的(de)麵(mian)部(bu)表(biao)情(qing)。微(wei)笑(xiao)
，這(zhe)一(yi)簡(jian)單(dan)的(de)麵(mian)部(bu)表(biao)情(qing)，可(ke)以(yi)釋(shi)放(fang)使(shi)人(ren)感(gan)到(dao)不(bu)錯(cuo)的(de)內(nei)啡(fei)肽(tai)，可(ke)以(yi)增(zeng)強(qiang)麵(mian)部(bu)血(xue)液(ye)循(xun)環(huan)
，可(ke)以(yi)讓(rang)你(ni)感(gan)覺(jiao)自(zi)己(ji)全(quan)身(shen)順(shun)暢(chang)，當(dang)然(ran)也(ye)就(jiu)能(neng)夠(gou)提(ti)升(sheng)你(ni)的(de)自(zi)信(xin)……所以
，當你微笑的時候，在別人眼裏你就會更顯得自信。

    2. Make eye contact

    As well as smiling, meet the eyes of other people in the room. Give them your smile; you'll almost certainly get one back, and being smiled at is a great self-confidence boost. Like smiling, eye contact shows people that you're confident. Staring at your shoes or at the table reinforces your feelings of self-doubt and shyness. This tip is particularly useful for work-related situations – make eye contact with interviewers, or with the audience for your presentation:

    Eye contact helps take the fear away from the speaker by getting the audience closer to him. Stress is mainly a result of being with the unknown and uncontrollable. Eye contact gives the speaker a picture of the reality that is the audience. It also helps in getting the attention of the audience.

    秘訣之二： 保持目光接觸

    像xiang保bao持chi微wei笑xiao一yi樣yang，你ni還hai需xu要yao保bao持chi與yu房fang間jian內nei的de其qi他ta人ren都dou有you目mu光guang接jie觸chu。先xian對dui他ta人ren微wei笑xiao，幾ji乎hu總zong會hui有you人ren回hui應ying你ni的de微wei笑xiao，這zhe樣yang的de回hui應ying就jiu會hui激ji勵li你ni的de自zi信xin。微wei笑xiao與yu目mu光guang接jie觸chu一yi樣yang，都dou表biao明ming你ni是shi個ge自zi信xin的de人ren。相xiang反fan，一yi味wei地di盯ding著zhe自zi己ji的de鞋xie子zi或huo桌zhuo子zi則ze會hui讓rang你ni顯xian得de更geng加jia缺que少shao自zi信xin甚shen至zhi害hai羞xiu。這zhe一yi條tiao秘mi訣jue在zai工gong作zuo相xiang關guan的de場chang合he相xiang當dang實shi用yong--求職者要與麵試官保持目光接觸，產品推介者則要與你的受眾保持目光接觸。

    保bao持chi目mu光guang接jie觸chu可ke以yi拉la近jin聽ting眾zhong與yu演yan講jiang者zhe之zhi間jian的de距ju離li
，從cong而er使shi他ta們men擺bai脫tuo緊jin張zhang的de氣qi氛fen。而er緊jin張zhang則ze往wang往wang是shi由you於yu演yan講jiang者zhe麵mian對dui素su不bu相xiang識shi的de人ren或huo無wu法fa掌zhang控kong的de形xing勢shi而er產chan生sheng的de。目mu光guang的de接jie觸chu則ze可ke以yi為wei演yan講jiang者zhe提ti供gong受shou眾zhong的de真zhen實shi麵mian貌mao--對方隻是聽眾而已。同時，目光的接觸還有益於吸引觀眾的注意力。

    3. Change your inner voice

    Most of us have a critical inner voice that tells us we're stupid, not good enough, that we're too fat, thin, loud, quiet… Being able to change that inner voice is key to feeling self-confident on the inside, which will help you project your confidence to the world. Make your inner voice a supportive friend who knows you fully but also recognizes your talents and gifts, and wants you to make the best of yourself.

    You still want to be able to hear the message, so don't make it so chilled and laid back that you never take any notice of it. You can even choose 2, 3 or as many voices as you want for different occasions. Your voice should always support you, always be helpful, never aggressive and it never puts you down.

    秘訣之三： 改變你心中發出的聲音

    大多數人的內心都有這樣一種聲音
，那個聲音告訴我們：我們太蠢了
、不夠優秀
、我們太胖了
、太瘦了
、聲音太大了
、聲音太小了……改(gai)變(bian)我(wo)們(men)心(xin)中(zhong)的(de)聲(sheng)音(yin)才(cai)是(shi)使(shi)自(zi)己(ji)從(cong)內(nei)心(xin)感(gan)到(dao)自(zi)信(xin)起(qi)來(lai)的(de)關(guan)鍵(jian)，這(zhe)也(ye)同(tong)樣(yang)有(you)助(zhu)於(yu)我(wo)們(men)向(xiang)世(shi)人(ren)展(zhan)示(shi)自(zi)己(ji)的(de)自(zi)信(xin)。要(yao)學(xue)會(hui)控(kong)製(zhi)自(zi)己(ji)心(xin)中(zhong)的(de)聲(sheng)音(yin)，使(shi)其(qi)成(cheng)為(wei)完(wan)全(quan)了(le)解(jie)自(zi)己(ji)並(bing)同(tong)時(shi)認(ren)可(ke)你(ni)自(zi)己(ji)的(de)才(cai)能(neng)及(ji)天(tian)賦(fu)的(de)一(yi)個(ge)朋(peng)友(you)，這(zhe)個(ge)朋(peng)友(you)希(xi)望(wang)你(ni)達(da)到(dao)自(zi)己(ji)的(de)最(zui)佳(jia)狀(zhuang)態(tai)。

    當dang然ran，這zhe樣yang的de聲sheng音yin你ni也ye必bi須xu要yao聽ting進jin去qu，隨sui之zhi產chan生sheng反fan應ying。所suo以yi，不bu要yao使shi其qi過guo於yu麻ma木mu或huo消xiao極ji，對dui此ci置zhi若ruo罔wang聞wen。你ni甚shen至zhi可ke以yi根gen據ju不bu同tong的de場chang合he，選xuan擇ze兩liang三san句ju甚shen至zhi更geng多duo的de發fa自zi內nei心xin話hua語yu。但dan是shi這zhe些xie聲sheng音yin都dou必bi須xu樂le觀guan積ji極ji、於你有益，永遠不會使你過度自信，也不會使你灰心喪氣。

    4. Forget other people's standards

    Whatever the situation that's causing you a crisis of self-confidence, you can help yourself immeasurably by holding yourself to your own standards alone. Other people have different values from you, and however hard you try, you'll never please everyone all of the time. Don't worry that people will think you're too overweight, underweight, too feckless, too boring, too frugal, too frivolous … hold yourself to your standards, not some imagined standards belonging to others. And remember that commonly-held values and standards vary from society to society: you don't have to accept them just because the people around you do.

    People's values define what they want personally, but morals define what the society around those people want for them. Certain behaviors are considered to be desirable by a given society, while others are considered to be undesirable. For the most part, however, morals are not written in stone, or proclaimed by God above, but instead reflect local sensibilities. Different societies have different ideas about what is acceptable and not acceptable.

    秘訣之四： 拋開他人價值認定標準

    不管是什麼情況所導致的自信危機
，你都可以進行最大限度的自我調節，方法是--堅持自己所認定的價值標準。人與人的價值觀是不同的，不管我們怎麼努力，都不可能永久取悅身邊的每個人。對於他人的想法
，諸如--別人會認為我們過於胖了


、過於瘦了、太軟弱了、太沒趣了、太節儉了

、太tai輕qing佻tiao了le等deng等deng

，你ni根gen本ben不bu必bi太tai在zai意yi，堅jian持chi自zi己ji所suo認ren定ding的de價jia值zhi標biao準zhun，而er不bu是shi想xiang象xiang之zhi中zhong他ta人ren所suo認ren定ding的de價jia值zhi標biao準zhun。而er且qie，務wu必bi謹jin記ji，大da眾zhong所suo認ren為wei的de價jia值zhi觀guan和he標biao準zhun會hui隨sui著zhe社she會hui的de改gai變bian而er改gai變bian：我們完全沒有必要因為自身周圍公眾所作所為而被迫接受他們的價值標準。

    人ren們men的de價jia值zhi觀guan清qing楚chu地di說shuo明ming了le他ta們men自zi己ji想xiang要yao些xie什shen麼me，而er道dao德de標biao準zhun則ze清qing楚chu地di說shuo明ming了le這zhe些xie人ren所suo組zu成cheng的de社she會hui想xiang要yao些xie什shen麼me。某mou些xie行xing為wei是shi能neng夠gou被bei一yi個ge特te定ding社she會hui所suo接jie受shou的de，而er某mou些xie行xing為wei則ze不bu被bei接jie受shou。然ran而er，從cong很hen大da程cheng度du上shang來lai說shuo，道dao德de標biao準zhun不bu是shi銘ming刻ke於yu石shi頭tou上shang麵mian的de
，也ye不bu是shi拜bai上shang帝di所suo賜ci，而er是shi當dang地di民min情qing的de反fan映ying。不bu同tong的de社she會hui對dui所suo可ke以yi接jie受shou的de行xing為wei所suo持chi的de觀guan點dian也ye不bu同tong。

    5. Make the most of your appearance

    Even if you've only got a minute or two, duck into the bathroom to make sure you're looking your best. Brushing your hair, giving your face a good wash, retouching your makeup, straightening your collar, checking you've not got a bit of parsley stuck between your teeth … all of these can make the difference between feeling confident in your physical appearance and feeling anxious about an imagined flaw.

    Perfect your physical appearance: There's no denying that one's grooming plays a crucial role in building confidence. Although we know what's on the inside is what truly counts, your physical appearance will be the first to create an impression.

    秘訣之五： 呈現你最好的儀表

    哪怕隻有一兩分鍾的剩餘時間，也要衝進盥洗室裏進行梳妝，以確保自己儀表最佳。梳梳頭、洗洗臉、補補妝、拉拉衣領
，檢查一下是否有香芹殘存在自己的牙縫中……這些簡單動作都將消除你對猜想的不足之處的憂慮，而使自己在衣著容貌上看起來更加自信。

    改進你的儀態儀表：毫hao無wu疑yi問wen，衣yi著zhe打da扮ban在zai建jian立li自zi信xin的de過guo程cheng中zhong起qi著zhe決jue定ding性xing作zuo用yong。盡jin管guan人ren人ren都dou知zhi道dao
，內nei在zai美mei才cai是shi最zui重zhong要yao的de，但dan也ye無wu可ke否fou認ren，外wai在zai衣yi著zhe打da扮ban是shi給gei人ren留liu下xia深shen刻ke印yin象xiang的de第di一yi要yao素su。

    6. Pray or meditate briefly

    If you believe in a higher power, whether God, or another spiritual force, it can be a real boost to self-confidence to say a silent prayer. （You could also meditate instead of praying.） This helps you to take a step back from your immediate situation, to see the wider picture and to seek help from something or someone greater than yourself. This is a Christian prayer, but you could write something similar that fits your own religious beliefs or spiritual tradition:

    Dear God, thank you that you love and accept me as I am … please help me to do the same … and help me to grow to become the person you want me to be so that my God-confidence and self-confidence will increase greatly-all for the glory of your name and not mine. Thank you for hearing and answering my prayer. Amen.

    秘訣之六： 作短暫的祈禱或沉思

    如果你信仰神靈，不論是上帝，或是其他精神力量，那麼，默默地作祈禱就可以成為激勵自信的一種有效手段。（你也可以用沉思來代替默默祈禱。）zhejiangshiwomenzanshituichudangqiansuochudehuanjing，kandegenggaogengyuan，bingxiangnaxiebiwomenzishenweidadeshenlingxunqiubangzhu。xiamianshiyigejidujiaotudeqidaoci
，womenkeyicankaobingxiechuleisideshihenizijizongjiaoxinnianhuojingshenzhiyindedaogao：

    親愛的上帝，感謝你對我的愛和包容……請幫助我，使我愛您並且投入您的懷抱……請幫助我，讓我成為您所期望的那個人，使我大大提升對您的信仰及我的自信--一切榮耀均屬於您的名下

，我不會叨光。感謝您的聆聽
，感謝您回應我的祈禱。希望這個祈禱能實現。

    7. Reframe

    If something unexpected happens, it's easy to let it knock your fledgling self-confidence. Perhaps you spill your drink on someone, you arrive late for the big meeting because of traffic problems, or someone who you wanted to speak to gives you a cold brush-off. Try to "reframe" the situation; put it in the best possible light: often, events are only negative because of the meaning we attach to them.

    秘訣之七： 換個角度看問題

    如ru果guo有you意yi外wai發fa生sheng，往wang往wang很hen容rong易yi就jiu能neng將jiang你ni剛gang剛gang建jian立li的de少shao許xu自zi信xin擊ji碎sui。你ni可ke能neng不bu小xiao心xin將jiang飲yin料liao濺jian到dao別bie人ren身shen上shang，你ni可ke能neng由you於yu交jiao通tong堵du塞sai而er導dao致zhi在zai重zhong要yao會hui議yi上shang遲chi到dao，或huo者zhe你ni想xiang要yao與yu之zhi交jiao談tan的de某mou人ren冷leng漠mo地di敷fu衍yan你ni等deng等deng。試shi著zhe"換個角度"看問題；往最好的一麵去想： 通常
，事物之所以具有負麵意義完全是由於我們把自己的主觀思想強加在上麵。

    8. Find the next step

    Keep your self-confidence up by taking gradual steps forwards, rather than freezing when faced with what seems like a giant leap. If you're not sure what to do, look for one simple step that you can take to make progress. That might mean making eye contact at a party, introducing yourself to a stranger, breaking the ice in a meeting, or asking a question of your interviewers that shows your knowledge of their industry and company.

    Start taking action even if you don't have a clear idea of what needs to be done. Start moving towards your goal. Make corrections later.

    秘訣之八：步步為營

    tongguobubuweiyingdefangshilaizengqiangzixin，yaoyuanshengyumianduijudahonggouertingzhibuqian。ruguonisuochudeqingkuangrangnibuzhihequhecong
，bufangcongjiandandiyibubuzuoqi。zhejiukenengyiweizheshi，zaijuhuishangyubierenzuomuguangjiechu
、把自己介紹給一個陌生人
、打破會議僵局，或者是問麵試官一個問題，表明你了解他們所處的行業及公司。

    在還不清楚究竟需要做些什麼時，就開始展開行動
，開始朝著自己的目標前進，即使犯了錯
，遲些更正也不晚。

    9. Speak slowly

    An easy tip for both seeming and being more self-confidence is to speak slowly. If you gabble, you'll end up feeling worse as you know you're being unclear to your audience or to the person you're in a conversation with. Speaking slowly gives you the chance to think about what you're going to say next. If you're giving a talk or presentation, pause at the end of phrases and sentences to help your audience take in what you've said.

    A person in authority, with authority, speaks slowly. It shows confidence. A person who feels that he isn't worth listening to will speak quickly, because he doesn't want to keep others waiting on something not worthy of listening to.

    秘訣之九： 放慢說話的速度

    kanqilaixiandebijiaozixinhuozhechengweiyigegengjiazixinderen，yigejiandandemijuejiushifangmanyusu。ruguozongshidiediebuxiushuogebuting，namenidetingzhonghuoyunijiaotanderenjiuhuijiaodenixiangbiaodadeyisirangrengaobuqingchu。fangmanyusu，nijiuyoujihuisikaojiexialaiyaoshuodeneirong。ruguonizhengzaifayanhuozuotuijie
，namejiuqingzaiduanyuhuojuzijieshuzhihoushaozuotingdun
，rangtingzhongyoushijianduinisuojiangdeneirongjinxingxiaohualijie。

    quanweirenshiyijidaibiaoquanweibumenfayanderen，wangwangyusubijiaoman。zheshuomingtamenhenzixin。yigejiaodezijisuojiangdehuabuzhidetingderen
，wangwangshuohuayourufangjiguanqiangyibankuai，yinweitabuxiangrangrenmenweibuzhongyaodejianghualangfeishijian。

    10. Contribute something

    Have you ever sat through an entire class at college or meeting at work without saying a word? Have you had an evening out where friends chatted happily while you sat and stared silently at your drink? Chances are, you weren't feeling very self-confident at the time – and you probably felt even worse afterwards. Whatever the situation you're in, make an effort to contribute. Even if you don't think you have much to say, your thoughts and perspective are valuable to those around you.

    By making an effort to speak up at least once in every group discussion, you'll become a better public speaker, more confident in your own thoughts, and recognized as a leader by your peers.

    秘訣之十： 積極主動開口

    你(ni)是(shi)否(fou)曾(zeng)經(jing)在(zai)一(yi)節(jie)大(da)學(xue)課(ke)堂(tang)或(huo)者(zhe)一(yi)次(ci)工(gong)作(zuo)會(hui)議(yi)上(shang)幹(gan)坐(zuo)著(zhe)一(yi)言(yan)不(bu)發(fa)？你(ni)是(shi)否(fou)曾(zeng)經(jing)在(zai)朋(peng)友(you)們(men)高(gao)興(xing)地(di)在(zai)晚(wan)上(shang)聚(ju)會(hui)談(tan)論(lun)時(shi)獨(du)自(zi)盯(ding)著(zhe)自(zi)己(ji)的(de)飲(yin)料(liao)發(fa)呆(dai)

？在(zai)這(zhe)種(zhong)時(shi)刻(ke)，相(xiang)信(xin)你(ni)不(bu)會(hui)感(gan)覺(jiao)對(dui)自(zi)己(ji)非(fei)常(chang)自(zi)信(xin)--甚(shen)至(zhi)事(shi)後(hou)，你(ni)大(da)概(gai)會(hui)感(gan)覺(jiao)更(geng)糟(zao)。不(bu)管(guan)你(ni)現(xian)在(zai)處(chu)於(yu)哪(na)種(zhong)狀(zhuang)態(tai)
，試(shi)著(zhe)主(zhu)動(dong)與(yu)人(ren)交(jiao)流(liu)吧(ba)。即(ji)使(shi)你(ni)覺(jiao)得(de)自(zi)己(ji)無(wu)話(hua)可(ke)說(shuo)
，但(dan)是(shi)
，也(ye)許(xu)說(shuo)出(chu)你(ni)的(de)觀(guan)點(dian)與(yu)看(kan)法(fa)
，會(hui)使(shi)你(ni)周(zhou)圍(wei)的(de)人(ren)獲(huo)益(yi)匪(fei)淺(qian)呢(ne)。

    每(mei)次(ci)小(xiao)組(zu)討(tao)論(lun)之(zhi)時(shi)
，如(ru)果(guo)至(zhi)少(shao)有(you)一(yi)次(ci)，你(ni)能(neng)夠(gou)大(da)聲(sheng)表(biao)達(da)自(zi)己(ji)的(de)觀(guan)點(dian)，那(na)麼(me)你(ni)就(jiu)會(hui)在(zai)公(gong)開(kai)場(chang)合(he)作(zuo)更(geng)多(duo)的(de)發(fa)言(yan)，你(ni)對(dui)自(zi)己(ji)的(de)想(xiang)法(fa)也(ye)會(hui)更(geng)有(you)自(zi)信(xin)，同(tong)時(shi)也(ye)會(hui)被(bei)你(ni)的(de)同(tong)伴(ban)認(ren)為(wei)為(wei)一(yi)個(ge)領(ling)袖(xiu)。