Have you ever entered a room full of unfamiliar faces and frozen up or felt a sudden urge to leave?

你曾經有過進入一個滿是陌生臉孔的房間，定格住或有股瞬間想走的想法？

For some people, confidence, which is when you feel self-assured and know that you can face any uncertainty, doesn't come easily.

對某些人來說，要有自信並不容易，那是當你覺得有自信，並知道自己能夠處理任何不確定因素才會有的。

So, with that said, here are six ways to appear instantly more confident.

接下來有六種讓你馬上變得更有自信的方法。

Number one, face your fears head-on.

第一，正視自己的恐懼。

Do you stop yourself from taking part in a new experience because you feel scared?

你有過因為恐懼而阻止自己參與一個新的體驗嗎？

Feeling afraid of something dangerous is your mind's way of protecting you from harm.

對危險的事感到恐懼是你為了保護自己免於傷害的想法。

But your brain can also delude you into feeling fearful over harmless things, too, like public speaking.

但你的大腦也會欺騙你，讓你對無害的事感到恐懼，像公開演講。

Allowing fear to overcome you stops you from fully realizing your dreams.

讓恐懼壓倒你，會阻止你去完整實現夢想。

Confidence doesn't grow from inaction, but from being able to make a move, despite the fear.

自信不是來自毫無行動，而是儘管恐懼，還是能夠採取行動。

Number two, embrace failure.

第二，擁抱失敗。

Are you hard on yourself when you make a mistake?

你對自己犯錯的時候會很嚴厲嗎？

Failure is the stepping stone to success.

失敗就是成功之母。

No one ever becomes a master at something before becoming a beginner, and being new at something entails failing at something once, twice, even a hundred times.

沒人能夠不當初學者就成為某個領域的專業者，沒有經驗的人多少得承擔一兩次，甚至上百次的失誤。

By accepting failure, you'll learn what works and what doesn't, giving you more confidence in the decisions you make.

藉由接受失敗，你會學到哪些有用、哪些沒有用，讓你對自己的決定更有自信。

Don't allow failure to stop you from trying.

別讓失敗阻止你去嘗試。

Number three, speak with clarity.

第三，講話講清楚。

Do you speak quietly or maybe too fast?

你講話有太小聲或講太快嗎？

The way you speak is one way that can make or break how you look in front of others.

你說話的模式是決定你在別人眼中是好或不好的其中一個方式。

By bumbling, muttering, or trailing off, listeners may not buy into your words, which could lead to doubt about what you're trying to convey.

說話結巴、含糊或拖泥帶水會讓聽者對你的話不買單，這可能會導致他們對你試圖表達的內容產生懷疑。

Take the time to say your words slowly and clearly.

花時間慢慢地、清楚地說話。

Practice articulating your words, and maybe even listen to an audio recording of yourself to get a feel for how you speak.

練習如何清楚發音，或聽自己的錄音感受你的說話方式。

Number four, mind your body language.

第四，注意肢體語言。

Are you mindful of how you present yourself in front of others?

你有意識到在別人面前是如何表現自己嗎？

Your body language plays a big role on how you project confidence, from the way you stand to the position of your hands.

你的肢體語言對自信的表現有很大的作用，從你的站姿到你雙手擺放的姿勢。

Are your arms crossed?

你會雙手抱胸嗎？

You may come across as disinterested.

可能代表你不感興趣。

Is your foot facing away from the speaker?

你的腳不會朝向講者嗎？

Some may think that you wanna leave the conversation right away.

有些人會認為你想要馬上離開對話。

Instead, you could perhaps follow some positive, approachable, and self-assured behaviors, such as maintaining appropriate eye contact and mirroring the other person's body language naturally.

或是你可以採用一些正面、開放、自信的行為，像是維持適當的眼神接觸和自然地模仿其他人的肢體語言。

Number five, question your doubt.

第五，質疑自己的疑慮。

Have you ever thought you weren't good enough?

你有覺得自己不夠好的想法嗎？

Doubt is one way of protecting yourself from the pain of failure, but it also leads to inaction.

疑慮，是保護自己免於失敗痛苦的方法之一，但也可能導致毫無作為。

Doubt can come in the form of limiting beliefs like, "I'm not good enough" or "I keep messing up".

疑慮是來自有限的思考，像是「我不夠好」、「我一直搞砸」。

Notice those feelings and question why they came up when they arise.

注意到那些感覺和質疑為什麼他們會出現。

It may be easy to look at the bad side, but by focusing on positive outcomes, you can trick your mind into believing that doing that scary thing may be achievable after all.

可能會很容易就看到不好的一面，但只要專注在正向的結果，你就可以哄騙自己的大腦去做那件可怕的事情，可能終究是會實現的。

And number six, take a deep breath.

第六，深呼吸。

During a tense moment, you may activate your fight-flight-or-freeze response.

在緊繃的時刻，你可能會啟動自己的戰鬥或逃跑反應。

This can cause you to unknowingly hold your breath or speed it up.

這會讓你不自覺的屏住呼吸或加速呼吸。

When you realize your breathing has changed, do your best to calm down.

當你發現呼吸頻率改變時，盡最大的努力去冷靜下來。

Notice your breath.

注意你的呼吸。

Start by inhaling deeply, then move it to your stomach as your diaphragm expands.

從深吸氣，然後隨著橫膈膜的擴張將其移至胃部。

Then, exhale out.

然後吐出去。

If you're alone, you can try breathing exercises to boost your overall mood, too, which can help clear your thoughts and bring them back to the present moment.

如果你獨自一人，也可以練習呼吸來激勵自己整體的心情，並幫助你清理思維和回到當下。

So, have you learned new ways to become more confident?

你有學到變得更有自信的新方法嗎？

Do you have any suggestions that haven't been covered?

你有其他建議的方法嗎？

Feel free to leave them in the comments below.

請在底下留言告訴我。

Please note the references and studies used in this video are added in the description below.

影片中提到的參考資料和文獻有記錄在底下的描述欄。

Also, remember to like, subscribe, and share this video with those who might benefit from it.

記得按讚、訂閱，並分享給那些看了能獲得幫助的朋友。

Thanks so much for watching; until next time.

謝謝觀看，下次見。