Relationship Between Anxiety and Confidence

Anxiety and self-confidence are intimately linked. Anxiety can make people feel overwhelmed, unable to cope in certain situations, or as if they lack control over their lives. This can lead to a decreased sense of self-worth, impacting confidence levels. Those with higher than normal levels of anxiety may struggle with asserting themselves or speaking up in social situations; both of which can influence self-confidence.

Finding Balance through Understanding Anxiety and Confidence

Anxiety can have an undeniable impact on our confidence levels. A person with high anxiety may feel overwhelmed, out of control, and unable to trust in their own abilities. This lack of self-assurance can cause us to doubt our capabilities, lowering our confidence and thus further increasing anxious feelings.

Anxiety can be very destructive to our self-belief and it’s easy to understand why. It can make it almost impossible for sufferers to confidently express themselves and also become particularly uncomfortable when interacting socially.

What is Anxiety?

What Causes Anxiety?

Often, the root causes of anxiety stem from feeling limited or inadequate – especially in social settings. When we are worried about failing, not being accepted by peers or making mistakes, these anxieties can take hold and prevent us from feeling secure or at ease. This then leads to a decrease in our self-confidence, creating a dangerous cycle as low self-confidence fuels more anxious thoughts.

Other potential causes include fear of failure, apprehension when faced with new situations or experiences, and stress due to increased pressure or responsibility.

Signs of Anxiety

Anxiety is a complex mental health issue that can manifest in numerous ways. Signs of anxiety might include feeling overwhelmed, restlessness, sleep problems, and difficulty concentrating.

  • Lack of motivation
  • Fearful thoughts
  • Difficulty making decisions
  • Poor appetite or overeating
  • Rapid heartbeat or palpitations
  • Trembling or shaking hands
  • Heightened sensitivity to sensory inputs
  • Indecisiveness
  • Avoidance of social settings or activities

Impact of Anxiety on Overall Wellbeing

Anxiety can take a toll on our overall wellbeing, affecting physical and mental health. It can lead to insomnia, racing thoughts, emotional exhaustion, concentration problems and even digestive issues. Additionally, it may prevent us from engaging in meaningful relationships or challenging activities due to fear of failure or criticism. This leaves us isolated and feeling overwhelmed, making it difficult to cope with everyday stressors.

Reducing Anxiety and Building Self-Confidence

Building self confidence and reducing anxiety is possible with the right approach. To get started, it’s important to create goals that are attainable, reframe negative thoughts and practice healthy behaviors. Here are some tried-and-true techniques that can help you on your journey:

  1. Identify Your Goals – Create manageable goals for yourself so you can celebrate successes along the way.
  2. Reframe Negative Thoughts – Instead of criticizing yourself, reframe your thought process to become more productive.
  3. Exercise & Eat Healthy – Exercise releases endorphins and boosts self-esteem, while eating healthily can improve your overall well-being.
  4. Say No To Perfectionism – Not everything needs to be perfect; learn to embrace failure and use it as a learning opportunity.
  5. Find An Accountability Partner – Having someone to hold you accountable is key in making strides towards success.

Breathing Exercises

Practicing deep, mindful breathing can be a powerful way to reduce anxiety and build confidence. Taking slow, deep breaths helps calm the body and mind by reducing stress hormones and increasing endorphins associated with relaxation. Try these simple exercises to start:

  1. Sit comfortably in a chair or on the floor (whichever you prefer).
  2. Close your eyes and take a slow, deep breath for 5-10 seconds.
  3. Focus on how the air fills your lungs as you inhale slowly.
  4. Exhale slowly while counting down from 5-10 seconds.
  5. Repeat this process 5-10 times, or however many times feels comfortable.

Exercise and Physical Wellness

The road to a healthy relationship with anxiety and confidence starts with exercise and physical wellness. Incorporating this into your life can have profound effects on mental health and personal growth. By engaging in regular, mindful activities such as walking or yoga, our bodies release endorphins that can reduce stress and boost mood. Additionally, physical activity helps build self-esteem by providing real-time evidence of personal progress and achievement. So why not give it a try?

Self-Care Practices

Self-care is critical for managing anxiety and improving self-confidence. To start, set small goals that challenge you to live outside your comfort zone. This could include taking up an activity, trying out a recipe, or reading a book. Also, practice mindfulness to stabilise emotions and better understand your triggers. Finally, carve out time for yourself: enjoy a hot bath, go for a walk or paint.

Positive Affirmations

Self-affirmation has a powerful ability to help improve self-confidence and resilience. Taking a few moments every day to remind yourself of what you’re capable of and your own worth can boost your feelings of self-assuredness and security. Make self-praise familiar. Become your own cheerleader. When anxiety creeps in, reassure yourself with positive words such as ‘I am capable and I can do this’.

You may like to write down various affirming phrases to recite throughout the day, or even set silent alarms on your phone for these reminders. Other power thoughts could include ‘My mistakes are part of my journey’ or ‘I have the strength to overcome this challenge’.

Resilience and Focusing on the Positive

Anxiety can tend to bring out our worst fears and often distort reality, so it’s important to counterbalance these emotions with resilience. Focusing on the present can be a helpful exercise during times of tension. Remind yourself that you are relieved of responsibility for things that have already happened, and free to make choices in how you want continue with this moment forward.

  • I have an inner strength; I am capable of enduring this trying period.
  • I take in all that is beneficial and expel what is not. I breathe in optimism and positivity, while pushing out any doubts and woes.
  • I am not my anxiety.
  • I absolve the past and anticipate what lies ahead.

Seeking Professional Help

Confidence is a skill which needs practise; like any other it requires commitment and determination. If you feel like you need more support along your journey towards improving your self-esteem, then seeking external guidance from a professional might be beneficial.

There are support groups both online and offline offering advice for those aiming to regain their lost confidence after dealing with anxiety. There are also certified professionals who can assist in understanding the underlying causes of this condition, as well as providing useful tools which enable you to better manage stressful situations in life.

Developing Positive Relationships

Understanding Yourself and Others

Good relationships provide an opportunity to build trust with others, as well as providing an avenue for approaching difficult conversations constructively. Get out there, start talking, get involved in conversations – being more social helps break down barriers quickly because it gives people the chance to gain a deeper understanding about each other.

Prioritizing Yourself

Prioritizing yourself means understanding that you come first, regardless of how much you care for others. Taking time for yourself and valuing your needs is a key element to maintaining a healthy relationship with anxiety and elevating confidence. Allocating time to rest and slow down can help reduce stress and create space for self-compassion.

Setting Realistic Expectations and Goals

Having realistic expectations and goals helps create a healthy relationship between anxiety and confidence.

Start by setting goals that are action-based, and achievable in the short-term – this will motivate you and build confidence!


How can I develop feelings of self-assurance despite anxiety?

Gaining confidence can be difficult for someone who is struggling with anxiety. However, the first step towards feeling more confident is to become aware of any negative or unhelpful thoughts that you may have and try to replace them with positive ones. This does not mean being overly optimistic, but instead recognizing your strengths, taking pride in your achievements, and understanding that mistakes are part of life. Additionally, it can help if you set realistic goals for yourself and take small steps towards reaching them.

It can also be helpful to challenge yourself regularly, whether this means trying something new or simply speaking up more. Furthermore, engaging in activities that make you feel calm and focused (e.g., yoga or meditation) can improve your self-esteem and help to reduce anxiety. Finally, relying on a support network of friends or family members can also help strengthen you mentally and emotionally.

Is there a connection between anxiety and a lack of self-esteem?

Anxiety and lack of confidence can often be closely linked. Individuals with lower self-esteem may find that they suffer from heightened levels of stress and worry, as well as a greater fear of making mistakes or trying new activities due to their feelings of inadequacy or low self-worth.

Anxiety can also be an effect of having low confidence, as individuals without sufficient faith in themselves may find it difficult to take risks or tackle new challenges, instead feeling overwhelmed by the prospect.

What impact does anxiety have on my self-esteem?

Anxiety can have a detrimental effect on your self-confidence. It can create a sense of worthlessness or insecurity, causing you to question your abilities and even doubt yourself in certain situations. By having anxious thoughts on repeat, it is difficult to feel secure in who you are and trust yourself, which can lead to low self-esteem, making it hard to believe in your capabilities.

Can anxiety lead to a lack of confidence?

Anxiety can have a significant impact on an individual’s self-esteem and confidence. It is often common for individuals struggling with anxiety to experience feelings of insecurity or low self-worth. These feelings can contribute to decreased confidence and a sense of not being able to achieve one’s goals, which can manifest in reduced motivation or avoidance of previously enjoyable activities.

Does having anxiety impact a person’s self-confidence?

Anxiety can have severe consequences on a person’s confidence level. It can lead to feelings of worthlessness, isolation, and a deep lack of self-belief. Anxiety may also cause an individual to become overly critical of themselves. These effects can all combine to bring down one’s overall confidence.

The good news is that with the right treatment, it is possible for people who experience anxiety to improve their self-esteem and confidence. This could involve challenging negative thoughts and replacing them with more positive ones. Support from friends and family can also be incredibly helpful in developing greater levels of self-confidence.

How does anxiety influence your self-assurance?

Anxiety can sometimes have a significant impact on one’s self-confidence. Feelings of apprehension and fear can lead to an individual doubting their abilities, judgment, and worth. This, in turn, can cause them to feel inadequate or worthless, compromising their confidence. For example, people with anxiety may believe they will never succeed which can often prevent them from even attempting tasks.


The good news is, anxiety and confidence don’t have to be mutually exclusive. With the right strategies, anyone can reduce their stress levels and build a sense of self-assurance. Taking time out for yourself, confronting your fears head-on, and exercising mindfulness are just a few ways to bridge the gap between anxiety and confidence.

This doesn’t mean that the journey toward a healthier relationship between these two states is easy – it will take dedication and practice. But with self-compassion and tenacity, you can approach each situation with optimism, courage, and resilience. With some persistence and effort, we can all unlock a healthier relationship between our anxieties and our confidence.

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