Building Confidence & Resilience

Right First Time UK • Mental Health Help & Support

Self-Belief, Emotional Strength, Coping Skills, Personal Growth, Mental Wellbeing & Support

Confidence and resilience are important parts of mental wellbeing.

Confidence is the belief in your ability to cope with challenges, make decisions, learn from experiences, and move forward in life.

Resilience is the ability to adapt, recover, and continue moving forward during difficult times.

Everyone experiences setbacks, disappointment, stress, mistakes, uncertainty, and life challenges. Building confidence and resilience does not mean never struggling — it means developing healthy ways to manage difficulties and continue growing.

This page provides general information and signposting only and is not a substitute for professional medical, psychological or emergency support.

What Is Confidence?

Confidence is trusting your ability to cope with situations and challenges.

Confident people do not always feel fearless. Instead they often:

• Accept uncertainty
• Learn from mistakes
• Try new things
• Ask for help when needed
• Understand their strengths and weaknesses
• Continue despite setbacks

What Is Resilience?

Resilience is the ability to:

• Adapt to change
• Recover from setbacks
• Manage stress
• Cope with uncertainty
• Continue moving forward after difficult experiences

Resilience does not mean ignoring emotions or pretending everything is fine. It means developing healthier ways to respond to challenges and knowing when to seek support.

Why Confidence & Resilience Matter

Strong confidence and resilience may help people:

• Manage stress more effectively
• Support mental wellbeing
• Improve decision-making
• Increase independence
• Strengthen relationships
• Improve work confidence
• Support learning and education
• Recover from setbacks
• Increase motivation
• Improve self-esteem

Common Challenges That Affect Confidence

• Bullying
• Abuse
• Trauma
• Disability
• Health conditions
• Financial difficulties
• Relationship breakdown
• Redundancy
• Bereavement
• Social anxiety
• Negative experiences
• Childhood adversity
• Discrimination

These experiences can affect anyone regardless of age, background, circumstances, or stage of life.

Building Self-Confidence

Challenge Negative Self-Talk

Many people are harder on themselves than they would be on others.

Focus On Strengths

Everyone has strengths. Examples may include:

• Kindness
• Patience
• Creativity
• Problem solving
• Reliability
• Determination
• Compassion

Recognising strengths can help build confidence and a more balanced view of yourself.

Set Small Achievable Goals

Confidence often grows through experience and small successes.

• Take a short walk
• Make a phone call
• Attend an appointment
• Join a community group
• Learn a new skill

Celebrate Progress

Not every achievement needs to be major. Progress is still progress. Recognising achievements can improve self-belief and motivation.

Building Emotional Resilience

Accept That Difficult Times Happen

Life includes challenges. Resilience is not avoiding difficulty but learning how to respond to it.

Focus On What You Can Control

Many situations involve factors outside our control. It can help to focus energy on actions you can take, decisions you can make, and support you can access.

Learn Healthy Coping Skills

• Exercise or gentle movement
• Walking
• Journaling
• Mindfulness or meditation
• Talking to trusted people
• Counselling
• Creative activities
• Volunteering

Develop Problem-Solving Skills

Confidence In Children & Young People

Confidence develops throughout childhood and adolescence. Children often build confidence through encouragement, supportive relationships, learning opportunities, positive experiences and achievable challenges.

Parents, carers, schools and communities can all play an important role.

Confidence At Work

Work can affect confidence significantly. Difficulties may include workplace stress, bullying, discrimination, redundancy, imposter feelings, performance pressure or lack of support.

Social Confidence

Many people struggle with meeting new people, public speaking, social anxiety or group situations.

Building confidence gradually can help.

• Join local groups
• Volunteer
• Attend community activities
• Practise communication skills
• Take small social steps
• Allow yourself time to become comfortable

Confidence After Trauma

Trauma can affect self-belief, trust, relationships, emotional wellbeing and feelings of safety. Recovery often takes time.

Support may include:

• Counselling
• Therapy
• Peer support
• NHS mental health services
• Trauma-informed support
• Domestic abuse services where relevant

Seeking help can be an important part of rebuilding safety and confidence.

Confidence, Disability & Neurodiversity

Confidence & Physical Wellbeing

Physical wellbeing can affect confidence, energy, concentration and emotional resilience.

• Regular movement where appropriate
• Healthy eating
• Sleep
• Managing health conditions
• Attending appointments
• Accessing support when needed

Building Resilience During Difficult Times

• Maintain routines where possible
• Stay connected to supportive people
• Focus on one step at a time
• Ask for help when needed
• Take care of physical health
• Limit negative influences where possible
• Celebrate small achievements
• Remember that setbacks are part of life

Mental Wellbeing & Recovery Support

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Advanced Wellbeing Protection

Speak To Your GP

If confidence difficulties, anxiety, trauma or low mood are affecting daily life, your GP can discuss what support may be appropriate.

Seek Early Support

Getting support earlier may help prevent difficulties becoming more severe.

Ask About Reasonable Adjustments

If a disability or health condition affects work, education or access to services, ask the relevant organisation what adjustments or support may be available.

Build A Support Network

Friends, family, support groups, professionals and community organisations can all form part of a support network.

Keep A Personal Progress Journal

Recording goals, progress, difficult periods, successes and helpful strategies can make growth easier to recognise over time.

Evidence & Support Records

Where confidence, anxiety, trauma, disability or mental health difficulties affect daily life, useful records may include:

• GP records
• Mental health assessments
• Counselling records
• Care plans
• Occupational health reports
• Education support plans
• Personal wellbeing journals
• Letters confirming adjustments or support

These records may help you explain your support needs or provide background when requesting help or adjustments. What evidence is relevant will depend on the situation and organisation involved.

Urgent & Crisis Support

Building Confidence & Resilience Checklist