{"id":16004,"date":"2026-05-14T16:13:06","date_gmt":"2026-05-14T20:13:06","guid":{"rendered":"https:\/\/physioextra.ca\/conseils-sante\/confiance-estime-soi\/"},"modified":"2026-05-28T15:41:56","modified_gmt":"2026-05-28T19:41:56","slug":"self-esteem-confidence","status":"publish","type":"post","link":"https:\/\/physioextra.ca\/en\/health-tips\/self-esteem-confidence\/","title":{"rendered":"How to Build Self-Esteem and Self-Confidence"},"content":{"rendered":"

<\/p>\n

\n

Self-esteem<\/h2>\n<\/section>\n

Self-esteem refers to a lasting sense of being a person of value. It comes from the way we see ourselves. Closely linked to self-esteem, self-image represents the positive or negative perception we have of ourselves.<\/p>\n

We become what we think, we become what we look at, we become what we listen to, we become what we love.Rosette Poletti, nurse and therapist<\/span><\/div><\/div>\n

Self-confidence<\/h2>\n

According to psychosociologist Christophe M\u00e9dici, self-confidence is the feeling of \u201cbelieving in one\u2019s abilities and skills, and being convinced that one can achieve one\u2019s goals.\u201d The root of the word confidence comes from the Latin fiderer<\/em>, meaning \u201cto trust,\u201d and fidelis<\/em>, meaning \u201cfaithful.\u201d Having self-confidence therefore means trusting yourself.<\/p>\n

\"Maryse

Maryse Perron<\/figcaption><\/figure>\n

What is the most important value?<\/h2>\n

The most fundamental value is very simple: being human<\/strong>. It is based on the right to life and self-respect. Although external circumstances can sometimes cause our sense of personal value to fluctuate, it is possible to cultivate self-confidence by developing certain pillars.<\/p>\n

According to Christophe M\u00e9dici, the five pillars of self-confidence are:<\/p>\n

    \n
  1. inner security;<\/li>\n
  2. asserting one\u2019s needs;<\/li>\n
  3. practicing skills;<\/li>\n
  4. achieving goals;<\/li>\n
  5. healthy recognition of others.<\/li>\n<\/ol>\n

    By giving value to our own perspective, both broad and realistic, we can move from self-esteem toward self-acceptance.<\/p>\n

    Attitudes that support self-esteem<\/h2>\n

    This path toward acceptance involves practical attitudes that help nurture self-esteem and support that of others.<\/p>\n

    Accepting the right to make mistakes<\/h3>\n

    Behind every mistake lies a lesson. As a popular saying goes, \u201cLife is such a good teacher that if you don\u2019t learn the lesson, it repeats it.\u201d<\/p>\n

    Accepting that we are neither inferior nor superior to others<\/h3>\n

    We are all equal in our shared humanity.<\/p>\n

    Accepting to receive or give a compliment<\/h3>\n

    Receiving a compliment or kind word is good for us, as is recognizing these qualities in others.<\/p>\n

    Accepting what we have<\/h3>\n

    By focusing on what we have rather than what we don\u2019t, we can experience gratitude. Sometimes, certain things seem ordinary or taken for granted in our lives, and we forget that they are essential or useful elements, such as having a roof over our head or access to clean drinking water by simply turning on a tap.<\/p>\n

    Accepting to see the positive side of things<\/h3>\n

    By focusing on what we have rather than what we don\u2019t, we can experience gratitude. Sometimes, certain things seem ordinary or taken for granted in our lives, and we forget that they are essential or useful elements, such as having a roof over our head or access to clean drinking water by simply turning on a tap.<\/p>\n

    Accepting to express yourself<\/h3>\n

    Our opinion has just as much value as anyone else\u2019s. Expressing what we think, feel, or perceive allows us not to keep impressions inside ourselves, thanks to language. Indeed, \u201cwhat is not expressed is impressed\u201d in our body or unconscious (Jacques Salom\u00e9, psychologist).<\/p>\n

    Accepting yourself without judgment<\/h3>\n

    The essence of acceptance lies in welcoming yourself as you are, in the present moment, with what you are, what you have, what you do, your strengths and challenges, your resources, and your environment. It is, in a way, a return to yourself, like coming home, without evaluating yourself or others.<\/p>\n

    Contributions from neuroscience<\/h2>\n

    Neuroscience helps us better understand how to cultivate self-esteem and self-confidence. About one third of our talents come from our genetic makeup, while the remaining two thirds can be developed over time.<\/p>\n

    Neuropsychologist Rick Hanson speaks of experience-dependent neuroplasticity: repeated perceptions, thoughts, and feelings shape the brain. Our experiences can therefore create new signals within the network of connections between brain neurons. For example, regular relaxation practice can reduce stress reactions and increase a sense of resilience.<\/p>\n

    White brain and black brain<\/h3>\n

    Christophe M\u00e9dici describes the brain as a system of settings. In \u201cwhite brain\u201d mode, associated with confidence, functioning is more receptive. In \u201cblack brain\u201d mode, linked to mistrust, it becomes more reactive.<\/p>\n

    Humans naturally have a negativity bias inherited from survival mechanisms. As a result, we tend to overestimate threats and underestimate our resources.<\/p>\n

    \"\"

    Slow down!<\/figcaption><\/figure>\n

    Soaking in what is good<\/h2>\n

    To become more attentive to the positive, Rick Hanson suggests a practice designed to \u201cmake the mind flourish.\u201d<\/p>\n

    In three steps<\/h3>\n
      \n
    1. Activate<\/strong>: identify a positive experience or pleasant sensation and bring your attention to it. This experience can be from the past or present, or you can create a brand-new pleasant moment, an opportunity for well-being.<\/li>\n
    2. Enrich<\/strong>: stay with the pleasant sensation and explore it. Truly savour the experience and help it last for 10 to 20 seconds.<\/li>\n
    3. Absorb<\/strong>: feel the experience as it settles within you, as if it were becoming an inner resource or even a part of you.<\/li>\n<\/ol>\n

      This practice can be repeated five to six times a day, for 12 to 30 seconds each time.<\/p>\n

      \"\"

      Making the mind flourish<\/figcaption><\/figure>\n

      Toward pride in being yourself<\/h2>\n

      By creating more positive experiences, we influence our mood, our talents, and certain structures of our brain. A multitude of small positive experiences can therefore lead us toward lasting well-being and pride in being ourselves.<\/p>\n

      Would you like support to improve your psychological well-being or strengthen your self-confidence? Book an appointment in psychoeducation <\/a>for guidance tailored to your needs.<\/p>\n

      Sources<\/em><\/strong><\/p>\n
        \n
      • Branch, Rhena, Willson, Rob, Richter, Monique. L\u2019estime de soi pour les Nuls. \u00c9ditions First, 2015.<\/li>\n
      • Hanson, Rick. Le cerveau du bonheur. La joie, le calme et la confiance en soi au temps des neurosciences. \u00c9ditions Gallimard lt\u00e9e - \u00c9dito, 2015.<\/li>\n
      • M\u00e9dici, Christophe. Dites oui \u00e0 la pleine confiance. 101 exercices simples pour changer de vie. Les \u00c9ditions Qu\u00e9bec-Livres, 2017.<\/li>\n
      • Poletti, Rosette. Petit Cahier d\u2019exercices d\u2019estime de soi. \u00c9ditions Jouvence, 2023.<\/li>\n<\/ul>\n<\/section>\n","protected":false},"excerpt":{"rendered":"

        Self-esteem Self-esteem refers to a lasting sense of being a person of value. It comes from the way we see ourselves. 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