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How to boost your confidence

In the long term, confidence means having faith in ourselves and our choices. In the short term, it helps to get a small confidence boost each day to support your long-term effort. Try these strategies and start feeling better today

1. Move your body
Take the stairs instead of the lift and walk up rather than take the escalator. If you drive, park farther away and walk. Get your bike out and work up a sweat. Exercise clears the brain and the lungs. It increases strength and endurance, and it defuses anger and frustration. You'll feel energised, and, even better, energy is attractive. Because nothing enhances your overall appearance like the glow of good health and a lively step. So get out of your chair and be more active.

2. Take a look at what you're wearing
It's what others see first. Everything you put on is a reflection of your taste, style and aesthetic sense. If your clothing is inappropriate, colleagues are likely to question your judgment and your ability as a significant player.

When you're considering how to dress, ask yourself: how do I want to be perceived? Who are the people I want to impress? We're not talking fashion statements; we're talking about what's effective in a given environment.

Remember these four key factors:

• Fit. Whether you buy designer, high street or second-hand, make sure all your clothes fit well.

• Cleanliness. Make sure your outfits are clean without pulls, stray threads or missing buttons.

• Shoes. Everybody notices shoes, generally because we get nervous and end up looking down. Keep shoes well soled, polished and in good repair.

• Smile. A bright smile goes a long way to making us feel better about ourselves and projects a positive image.

3. Breathe
Stand still. Search out a bit of inner peace. We are so time-crunched, information-bludgeoned, downsized and multitasked that life can become suffocating. Without a way to focus on who we really are, we add to the chaos.

Learn 'belly breathing: lie on the floor, be quiet and place your hands on your tummy. Breathe from your stomach, letting it rise and fall like a pair of bellows. Babies breathe this way. I've learned to breathe like this in lifts, in toilet cubicles, and in the middle of crowded rooms when I've needed to calm down and focus. No need to go into full-blown meditation.

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