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How to Build Self-Confidence – Verywell Health

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Arno Kroner, DAOM, LAc, is a board-certified acupuncturist, herbalist, and integrative medicine doctor practicing in Santa Monica, California.
Self-confidence is the level of belief in your ability or skills to perform a given role or function. Disappointments, abuse, neglect, or physical or mental illness can diminish self-esteem, which in turn can affect your confidence in certain situations. Social anxiety erodes your sense of capability as well.
Fortunately, you can make simple choices to build your self-confidence. Just as there are many ways to strengthen your body, there are ways you can increase your resolve by setting small goals, making healthier choices, nurturing your spirit, and finding support. Taking these steps will give you the power to:
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Self-reflection is essential to understanding who you are and why you think the way you do. Set aside time to assess your strengths, weaknesses, and core values, and write down your insights. Dissect the challenges that threaten your self-confidence so that you can face them one step at a time.

There is a positive correlation between nurturing your spiritual self—your sense of “purpose, innerness, interconnection, and transcendence”—and life satisfaction and self-esteem. Rituals such as yoga, meditation, prayer, and chanting help you calm your mind, see yourself and your situation more clearly, and connect you to your higher self. Maintaining a daily spiritual exercise also gives you practice in consistency, which can increase your self-confidence.

Psychologists say that self-talk plays a key role in our actions, emotional reactions, and goal progression. Much of our self-talk—positive and negative—happens without our really thinking about it.

When automatic negative thoughts (ANTs) come to mind, counter them with affirming statements such as:
A 2017 study suggests that physical activity and healthy eating help improve self-esteem and self-efficacy. Wholesome foods and exercise flood your body with nutrients and endorphins (chemicals that manage pain and relieve stress) that can elevate your mood. These lifestyle behaviors help make you more physically and mentally fit to tackle life’s tasks.

Self-efficacy refers to a person's confidence in their ability to control their own beliefs, behavior, and social environment.
Comparing yourself to others, particularly on social media, can diminish your self-esteem and self-confidence, fostering anxiety and depression. It’s okay to acknowledge that you aren’t perfect, but keep in mind that nobody else is either.

You are the only you that will ever exist.
Accomplishing goals increases your self-efficacy. Start by setting attainable but challenging goals, and give yourself an appropriate reward for reaching your goal. Examples include:
The late motivational speaker Jim Rohn said that we are the average of our five closest acquaintances. Connect with people who will encourage and inspire you to improve in the areas you feel weak. Set boundaries with those who bring you down.

Sometimes, we have deep-seated mental blocks that are hard to overcome on our own. A licensed therapist or counselor can teach you strategies to help you enhance your self-efficacy. They may also be able to help you uncover underlying issues such as generalized anxiety disorder (GAD) that could be limiting your self-confidence.

Your self-confidence may seem naturally strong or weak in certain circumstances. However, you can grow in countless ways with easy, positive changes. Build your confidence muscles by developing a stronger mind, body, and spirit. Techniques that can help with this include spending time with yourself, adopting a spiritual practice, positive self-talk, not comparing yourself to others, setting small goals, and seeking uplifting relationships.

Your level of self-confidence can vary in different situations and can ebb and flow over time. However, if you’re experiencing persistent self-confidence issues, reach out to your doctor or a mental health professional right away. Together, you can come up with a plan to face this challenge. Remember: You’ve got this.

Extensive research indicates that low self-confidence can make people more vulnerable to depression. A 2014 study reported that teens with low self-esteem are more likely to develop depressive symptoms by their mid-30s. Low self-confidence also seems to lead to behaviors and coping mechanisms that can worsen depression.
Self-confidence is an inner, settled assurance of your abilities. Cockiness shows a false sense of superiority that's rooted in low self-esteem. Cockiness makes people feel threatened by the accomplishments of others, driving them to overcompensate for shortcomings. Confident people harness their power to help others, but cocky people try to dominate others.
Raising or influencing children to believe in themselves is a worthwhile goal with lifetime benefits. Show them unconditional love every day. Give the child in your life responsibilities according to their abilities and offer tactful feedback. Allow them to make mistakes and learn from them. Be sure to model self-confidence as well.
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The University of Queensland. Self-esteem and self-confidence. Updated November 11, 2021.
National Social Anxiety Center. Self esteem archives. Updated November 11, 2021.
Hays K, Thomas O, Maynard I, Bawden M. The role of confidence in world-class sport performance. Journal of Sports Sciences. 2009;27(11):1185-1199. doi:10.1080/02640410903089798
Dishon N, Oldmeadow JA, Critchley C, Kaufman J. The effect of trait self-awareness, self-reflection, and perceptions of choice meaningfulness on indicators of social identity within a decision-making context. Front Psychol. 2017;0. doi:10.3389/fpsyg.2017.02034
Villani D, Sorgente A, Iannello P, Antonietti A. The role of spirituality and religiosity in subjective well-being of individuals with different religious status. Front Psychol. 2019;0. doi: 10.3389/fpsyg.2019.01525
National Center for Complementary and Integrative Health. Yoga: what you need to know. Updated November 11, 2021.
Brinthaupt TM. Individual differences in self-talk frequency: social isolation and cognitive disruption. Front Psychol. 2019;0. doi: 10.3389/fpsyg.2019.01088
Chahar Mahali S, Beshai S, Feeney JR, Mishra S. Associations of negative cognitions, emotional regulation, and depression symptoms across four continents: International support for the cognitive model of depression. BMC Psychiatry. 2020;20(1):18. doi: 10.1186/s12888-019-2423-x
Knox E, Muros JJ. Association of lifestyle behaviours with self-esteem through health-related quality of life in Spanish adolescents. Eur J Pediatr. 2017;176(5):621-628. doi: 10.1007/s00431-017-2886-z
American Psychological Association. Teaching tip sheet: Self-efficacy.
Lee JK. The effects of social comparison orientation on psychological well-being in social networking sites: Serial mediation of perceived social support and self-esteem. Curr Psychol. 2020. doi: 10.1007%2Fs12144-020-01114-3
Artino AR. Academic self-efficacy: from educational theory to instructional practice. Perspect Med Educ. 2012;1(2):76-85. doi: 10.1007/s40037-012-0012-5
What is generalized anxiety disorder? Verywell Health. Updated November 11, 2021.
Park K, Yang TC. The long-term effects of self-esteem on depression: the roles of alcohol and substance uses during young adulthood. Sociol Q. 2017;58(3):429-446. doi:10.1080/00380253.2017.1331718

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Smoothie Operator: Independent Blender Bringing Healthy Food To The Streets – BayStateBanner

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Hyde Park couple ready to buy historic building
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Hyde Park couple ready to buy historic building
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NEW ORLEANS — Good food and music are staples of New Orleans, Louisiana.
Unfortunately, that food usually comes in the form of seafood, gumbo, jambalaya, king cake and beignets — items that make your taste buds happy and your waistline expand.
However, 5th Ward native Domonique “Dinero” Meyers offers a delicious alternative to the city’s famous, but sometimes greasy fare. His Ascent Blends brand of organic smoothies had a modest start on the sidewalks of New Orleans, just a blender and organic fruits.
His efforts at healthy living didn’t go unnoticed — he recently secured a distribution deal with Rouses Markets that will soon see his smoothies and ginger shots on its store shelves. (Rouses started in Houma, Louisiana, more than 40 years ago and is one of the largest independent grocers in the U.S.)
Meyers — who prefers to go by Dinero — understands that health is wealth and hopes his Ascent Blends will create a healthier city. He recently talked with Zenger News about the success of his company, how the Rouses deal came to fruition and much more.
Percy Crawford interviewed Domonique “Dinero” Meyers for Zenger News.
 
Zenger: Tell us about the name of your company and the mission behind it. 
Dinero: It’s Ascent Blends; everything is handcrafted, made fresh daily. We’re your jump-start to becoming healthier. We are community-driven, and we care about your health.
Zenger: From what I understand, you were making smoothies in the hood and that turned into something big. How did it get started?
 
Dinero: Being mindful of my diet over the years, I started this company in July 2016. So, five years ago, I was riding on a pink scooter in my neighborhood, the 5th Ward. And I see a building that used to fix motorbikes and scooters for lease. I said: “This could be a smoothie business right here.”
I reached out, talked to the owner and the numbers were good. But I really wasn’t ready to start a business there. I had never even made a smoothie to sell. The idea just kind of sparked. I worked at a nonprofit, so I asked a few people there what I should do. They said: “Well, if you can’t get the building, just get started by setting up a stand at the barbershop in the neighborhood.” And that’s what I did.
They also told me to get quality ingredients. I wanted to make sure my smoothies are healthy. I wound up using non-dairy agave, which is better than sugar.
I started selling smoothies at the barbershop. They were an instant hit. I was out there 24/7, all over the city. I would have the entire sidewalk lined up with people wanting smoothies, which weren’t available anywhere else. We didn’t have any healthy options there — the 5th Ward is crammed with liquor stores and fried foods.
I was working out every day on the sidewalk, people were joining in with me, and I also started running and doing 5K runs. We are definitely about health education and informing all of our customers, leaving them with literature and inspiration on changing their lifestyle. It’s much more than just a smoothie.
Zenger: Was it hard to get these healthy smoothies to take off in a city not known for having healthy dining options? 
Dinero: it was a bit challenging, but it wasn’t hard. About three or four years ago, things were shifting in the city. You started seeing some healthier options come around. I think that I had a lot to do with people being able to have access to that kind of product. It helps that my smoothies really taste good. I’ve had people looking at my green smoothie like:“Man, that thing probably tastes nasty.” Keep in mind, I’m dealing with the hood, so it was straight like that. It was: “Ugh, I don’t want that green one, give me the pink one.” But then they would taste the green one and find out it’s amazing.
I actually shook the culture from understanding that looks can be deceiving when it comes to things like a healthy smoothie. You have to give things a try.
Zenger: How did the deal with Rouses come about? 
Dinero: One of my homies had a meeting with Rouses about figuring out how to do something together. He brought in a few people who had businesses already, from the farmers to people who cooked to products. He said he wanted to do a vendor market every week or something like that at Rouses. So, I took the meeting. I’m community-based, and there were a lot of things at stake, as far as them righting their wrongs. So, if they were willing to do the undoing, I’m with it.
That was my whole pitch in the meeting. This is not just about me. It’s about creating opportunities for jobs. It was a decision I had to make for myself and others. We are about four or five months in now, and every Saturday, we do the market at Rouses on Tchoupitoulas. And very soon, they will have my fresh-pressed juices and ginger shots on the shelf in their CBD [Central Business District] location.
(Edited by Matthew B. Hall and Fern Siegel)
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What to eat while recovering from Covid – The Week

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What to eat while recovering from Covid  The Week
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Beats Fit Pro Now Available In Malaysia; Retails At RM909 – Lowyat.NET

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[Photo: Beats]
The Beats Fit Pro wireless earbuds are now officially available for purchase via Apple’s Malaysian website. The earbuds were first launched in the US back in November, while their worldwide release was announced to be slated for 28 January 2022 – though it seems that Malaysia is getting it a couple of days early.
The earbuds come with both adaptive Active Noise Cancelling (ANC) and a transparency mode, as well as support for head-tracking Spatial Audio. It is also equipped with the Apple H1 chip, giving it many features that AirPods users enjoy; including instant pairing, audio sharing, and seamless audio switching between devices.
The Beats Fit Pro are marketed as fitness earphones, so they come with flexible wingtips that should keep them snug in your ears while working out. They are also IPX4 water-resistant, feature auto play/pause when you take them out, and uses Class 1 Bluetooth technology with a range of up to 100 metres.
As for the battery life, Beats claims a six-hour battery life with ANC turned on, with an additional 18 hours with the charging case, though Beats’ original press release claimed 21 hours of battery life from the case. Once low on battery, five minutes of Fast Fuel charging will give you an hour of listening time.
For controls, the earbuds have a single tactile “b” button on each bud for changing listening modes, taking calls, and activating the voice assistant. The buttons can also be remapped to adjust the volume. Additionally, most of the earbuds’ features are compatible with Android through the Beats companion app.
Priced at RM909, the Beats Fit Pro come in black, white, purple, and grey. Malaysians can pre-order the product now and, according to the product page, it will start shipping on 27 January. The earbuds ship with a USB-C to USB-C cable but as with most Apple products, it doesn’t come with a charging brick.
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