| How to Get a Trademark Posted: 12 Nov 2016 04:00 PM PST If you are using a word, symbol, phrase, or design to identify your product or service and distinguish it from other companies' products or services, then you may already have a trademark. [1] However, just having a trademark provides you little to no protection against infringement. If you want to enforce your trademark against infringers (other businesses that may be using your trademark without your permission, or that are using a mark that is so similar that it may confuse your customers) you will need to register your trademark with the appropriate governmental agency. [2] EditEvaluating Whether You Need a Trademark - Know what a trademark is and isn't. A trademark is a form of intellectual property such as a word, phrase, symbol, or design used to identify and distinguish your goods or services from those of others. [3]
- A service mark identifies and distinguishes the source of a service.
- A trademark protects brand names and logos.
- Identify the geographic scope of protection you need. Do you only sell your product or service within the state of Illinois, with no plans to expand sales to other areas? Then you will likely only need to register your trademark with the state of Illinois. On the other hand, if you plan to sell your product or service nationwide, and maybe even internationally, consider registering your trademark with the federal government and applicable foreign countries.
- Register your mark with the federal government. The federal government runs a centralized trademark registration department through the United States Patent and Trademark Office (PTO). [4] You are not required to register your trademark with the PTO, but this type of registration provides certain advantages. [5]
- Gives legal presumption of ownership in an infringement lawsuit (you must prove you own the trademark if you want to claim injury from someone using it without your permission).
- Provides public notice of your rights.
- You can record your mark with the US Customs and Border Protection Service to prevent importation of infringing foreign good.
- Allows you to use the ® symbol on your goods or services.
- Allows you to bring an infringement action in federal court.
- Allows you to apply for trademark protection in foreign countries.
- Register your mark with your state. This provides protection within your state's borders and you may bring an infringement action in state court. It also enables you to use the symbol ™ for goods and SM for services (though not the federal ® symbol). [6]
- Consider using your mark without registering it. If your mark is strong and has never been used by others, it will be considered a trademark by virtue of your using it in commerce for several years. You may write TM after the word, phrase or design without getting it registered. However, if you don't register your trademark with the USPTO, it won't come with certain rights, including: [7]
- The right to use the registered trademark logo (®).
- The ability to bring about legal action in federal court.
- The right to list your trademark in the PTO database, making it searchable by others.
EditSelecting a Mark – Avoiding Likelihood of Confusion - Search for existing marks to assess the likelihood of confusion with yours. [8] Conduct a search on the PTO website to compare your mark to other registered marks or pending applications using the Trademark Electronic Search System (TESS). Also perform keyword searches on the internet and in your state's trademark database for similar marks and related goods and services to ensure your mark will not be confused with other marks that are not federally registered. [9] The PTO will not register your mark if it finds that two or more marks are so similar and the goods or services they cover so related that consumers would mistakenly believe they come from the same source.
- Determine whether any existing marks are similar to yours. If marks sound alike (Apple and Appel), look alike (a blue apple and a blue peach), have the same meaning, even when translated (Apple and Pomme (French word for apple)), or create the same general impression with the public (Apple and Red Fruit), then the marks are similar and the PTO will consider whether the goods and services are also related.
- Assess whether the similar marks cover related goods or services. If two marks are similar and the covered goods or services of each are related enough that consumers would assume they came from the same source, then the PTO will likely deny your registration based on likelihood of confusion. For example, if you attempt to register a trademark for 'Pomme' to cover computers and other technical devices, the PTO will likely reject that application in light of Apple's existing trademarks. However, if you seek to register 'Pomme' to cover a line of dishtowels, the PTO will probably not decide that the public would be confused in light of Apple's trademarks.
EditSelecting a Mark – Choosing the Strongest Mark Possible - Choose a strong mark. The stronger the mark, the easier it is to prevent its unauthorized use by third parties. Each mark falls into one or more of the following categories, listed here in order from strongest to weakest. Try for the strongest mark you can. [10]
- Fanciful. An invented word with no known meaning, such as registering the word 'Vingra' for a clothing product.
- Arbitrary. An actual word with a known meaning, but that is unrelated to the covered goods and services. The mark 'Apple' for computer products falls into this category.
- Suggestive. A mark that suggests qualities or connections to the goods or services without overtly describing them, such as 'Day-by-Day' for a calendar.
- Descriptive. A word or design that overtly describes the goods or services, such as using a picture of an oatmeal cookie for a cookie company. Descriptive marks are not generally registrable unless they acquire distinctiveness through extensive use in commerce for five or more years.
- Generic. A generic mark, such as 'Cars' for a line of cars, is never registrable or enforceable against third parties.
- Make sure your mark meets other qualifications for registration. The PTO may also reject your application if your mark falls into one of the following categories. [11]
- A surname or a person's full name or likeness.
- Offensive.
- Geographically descriptive of the origin of the goods or services.
- A translation of a foreign word that's generic or descriptive.
- Already a book or movie title.
- Analyze business reasons for your particular trademark. Regardless of whether your trademark is registrable and enforceable, it will not be worth much to you if the public can't remember it, pronounce it, spell it, or if it translates to something offensive or disparaging in another language (for example, in Spanish, the brand name 'Chevy Nova' translates to 'Chevy that doesn't go').
- Hire a trademark attorney. A trademark attorney can help you pick a successful mark by performing the correct searches, navigate the complicated application process, offer advice on enforcement, and ensure you meet all maintenance deadlines. If you decide to hire an attorney, be sure to find someone with plenty of experience working with the PTO.
EditFiling Your Trademark Application With the PTO - File the PTO application online. The easiest way to file an application is to use the Trademark Electronic Application System (TEAS) on the PTO's website. You will be required to submit the following: [12]
 - Identity of trademark owner. This may be a business entity or an individual. The owner need not be a US citizen.
- Applicant name and address. All correspondence to and from the PTO will go through this person, so make sure he or she is reliable.
- Depiction of the mark. This is a drawing of your mark, categorized as either a "standard character" drawing (one that contains only an image, no letters or words) or a "special form" drawing (a stylized version of a word, which may include a design, logo, special lettering, or colors).
- Classes of goods and services related to the mark. This identifies the goods or services that you will be offering customers that will be associated with the mark you have chosen.
- Basis for filing. You must assert that you are either (1) currently using the mark in your business, and the mark appears on the goods ("use-in-commerce"); or (2) intending to use the mark in your business in the future ("intent-to-use").
- Specimen. If your basis is "use-in-commerce", you must submit an image of your good or service that shows the mark in use (such as a t-shirt with a tag attached that bears the mark).
- Signature.
- Pay the application fees. Currently, the TEAS application fee is $325 per class of goods or services.
- You may instead opt to file a TEAS Plus application for $275, in which case you must agree to send and receive all correspondence with the PTO electronically and choose from a pre-populated list of goods and services. [13]
- All PTO application fees are non-refundable, even if your application is ultimately rejected.
- Monitor the status of your application. Check your application status every three to four months. Enter your serial number (which will be given to you when you apply) into the Trademark Status and Document Retrieval (TSDR) system to check your application status. [14]
- The PTO examiner will review your application about three months after you submit it.
- If the PTO examiner sends you a document known as an Office Action, that means there are problems with your application (based on likelihood of confusion with an existing mark, strength of your mark, etc.). You have six months to respond to the Office Action, or your application will be deemed abandoned. [15]
- If the examiner approves your application, your mark will be published in the PTO's Official Gazette, which is published online every week.
- Wait 30 days. After publication in the Official Gazette, the public has 30 days to object to your mark's registration by filing an opposition action in the Trademark Trial and Appeal Board (TTAB). [16] If this occurs, consult with an attorney on next steps.
- Receive your registration certificate. The timing of this depends on your basis for filing and whether anyone objected to your trademark while it was published.
- If no one objects, or if you win in an opposition action, you should receive your registration certificate 11 weeks after publication for a "use-in-commerce" mark or a mark based on a foreign registration.
- If no one objects, or if you win in an opposition action on an "intent-to-use" mark, you will receive a Notice of Allowance eight weeks after publication. Then, you have six months to submit a Statement of Use to the PTO, or ask for a six-month extension to do so. After the PTO approves your Statement of Use, you will receive your registration certificate. [17]
- Maintain your trademark with the PTO. To keep your trademark registration valid, note the following deadlines. [18]
- You must file a maintenance document called a Declaration of Use (or Excusable non use) with the PTO between the fifth and sixth year of your registration or your mark will be cancelled. [19]
- You must file a renewal application before the tenth year of your registration ends, or your registration will be cancelled. [20]
EditFiling Your Trademark Application With a State or Internationally - Register your trademark in your state. If you decide you do not need a nationwide registration, you can register your trademark in your state. State registration provides you with enforcement rights only within that state. Click on your state on the following webpage and learn the state-specific requirements and processes for registration. [21]
- The state registration process may be faster and less expensive than registering with the PTO.
- State registration does not entitle you to use the federal registration mark, ®, on your goods or services. [22]
- Register your trademark internationally. At least 95 member countries have adopted the Madrid System for international trademark registrations, including the United States. [23] The Madrid System is a centralized application process that allows you to file a single application, in one language, with one set of fees, to protect your trademark in the countries you choose.
- You will submit your international application through the PTO, which will send it along to the World Intellectual Property Organization (WIPO). WIPO will formally examine your application, record it in the International Register, then forward it to your requested territories for approval (usually within 12 or 18 months).
- Your registration in each country will be good for ten years, at which point you can renew for additional ten year periods.
- While many countries follow the Madrid System, there are some notable exceptions. For example, as of 2015, Canada is not a member country. If you seek to register your trademark in Canada, you will need to go through Canada's trademark office. [24]
- You can also file the PTO application by mail. You may also request a trademark application from the PTO be sent to you by mail, and you may mail it back. The fee for a mail-in application is currently $375. Note that the PTO does not accept trademark applications sent by fax. [25]
- Note that even fanciful or arbitrary marks may become generic over time if the owner fails to police their use (such as 'Aspirin,' which is now widely used as a catch-all term for painkillers, regardless of the brand).
- Monitor your mark's use. If at any stage your mark is found to have weakened or is being used by others without your permission, a third party can file an opposition with TTAB and you may lose your mark.
- If you fail to enforce your trademark, you may eventually lose it. If enough people begin using your mark without your permission, to the point where it becomes impossible to enforce the trademark, your mark may be cancelled.
- Note that an internet domain name is not a trademark, and registering your domain name does not provide trademark rights. Occasionally, prominent use of a web address in public (such as 'match.com') may qualify as actual use for purposes of applying for trademark registration, but remember that the domain name, in and of itself, does not automatically constitute a trademark.
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| How to Increase Fertility in Men Posted: 12 Nov 2016 08:00 AM PST If you're trying to conceive a child, fertility may be a concern. Male fertility can be affected by a variety of factors, such as your diet and lifestyle. To increase fertility, work on being as healthy as possible. Cut out certain behaviors, like binge drinking and smoking. If you're still concerned with your fertility, go to a doctor and have an evaluation. Medical intervention may be necessary to correct any problems with infertility. EditMaintaining a Healthy Lifestyle - Eat a healthy diet. Your diet can have a big impact on all aspects of your overall health, including your fertility. Eat a balanced diet rich in healthy foods to help get your fertility on track.[1][2]
- Make sure to include healthy foods from all major food groups. Your diet should be a mix of a variety of fruits and vegetables, whole grains, lean protein, and low-fat dairy. Cook your foods in a healthy fashion. Bake and grill foods instead of frying them, for example.
- Nutritionists recommend that you try and make half of your plate vegetables at each meal. This will increase your fiber intake and overall wellbeing.
- Antioxidants may increase sperm count.[3] Try adding antioxidant-rich foods to your diet, such as berries, pears, apples, asparagus, broccoli, kale, tomatoes, and nuts.[4]
- Exercise regularly to boost sperm count. Regular physical activity can help your overall health, which could cause an increase in fertility. If you're trying to increase fertility, work on developing a healthy exercise routine; however, you may want to avoid certain activities. While more studies are needed, research has linked a drop in fertility to certain forms of physical exercise.[5]
- Some studies indicate biking may cause a drop in fertility. Very strenuous forms of exercise, such as training for a triathlon, may also cause a drop in fertility.
- Stick to lighter, consistent physical activity to boost your fertility.
- Work on maintaining or achieving a healthy weight. Being underweight, overweight or obese may reduce sperm count and increase the likelihood of producing abnormal sperm; therefore, work on getting to a normal weight if you're over- or underweight for your height.[6]
- Talk to your doctor about how to get to a good weight. You may need to eat more or less depending on whether you need to gain or lose weight. It's best to have your doctor monitor your weight loss or gain to make sure it's done in a healthy fashion.
- Keep your stress under control. Not only can stress interfere with your sexual health, high levels of stress can cause changes in hormones that affect sperm production, reducing fertility. If you have a high-stress lifestyle, take steps to reduce stress. This can potentially cause an increase in fertility.[7][8]
- Reach out to people socially on a regular basis. Regular social interaction can greatly reduce your stress level. Hang out with friends and family members who are pleasant and engaging.
- Avoid unnecessary stress. Do not agree to commitments you cannot fulfill. Stay away from people who stress you out. If something on the news stresses you out, avoid reading about it.
- Try to have perspective. In moments when you feel stressed out, pause and think, "How will I feel about this in a day? In a week?" Chances are, a lot of your problems are blown out of proportion unnecessarily.
- Prevent sexually transmitted infections. Sexually transmitted infections (STIs) can have an adverse effect on fertility. If you're not sure if you have an STI, get tested at your doctor's office. If you test positive for anything, have it treated right away.[9]
- Take measures to prevent STIs if you want to protect your fertility. Always use latex condoms during sex. You can also practice monogamy by only sleeping with one partner, as this can reduce your risk of contracting an STI.
- Take a multivitamin. Daily multivitamin supplements contain vitamins C and E, as well as a good supply of other essential nutrients for male reproductive health. Some research suggests a daily multivitamin may increase your sperm count.[10]
- Choose a multivitamin that also contains selenium, zinc, and folate, which have been linked to healthy sperm production.
- While there is little evidence that a daily multivitamin is harmful, you should always check with your doctor before taking one. You want to make sure a multivitamin is safe for you given your current health and any existing medications.
EditAvoiding Certain Behaviors - Quit smoking. Tobacco and secondhand smoke causes reduced sperm count in men. To increase sperm count and potentially increase fertility, work to cut back or quit smoking altogether. Avoid locations with concentrated secondhand smoke.[11]
- Quitting smoking can be extremely difficult, so reach out to a doctor for help. A qualified doctor can work on a healthy, safe way to taper you off tobacco products.
- Seek out support. Ask friends and loved ones to support you in your effort to quit smoking. There are also support groups, online and in-person, that seek to help people quit tobacco products.
- Drink alcohol only in moderation. Men who consume high amounts of alcohol often have lower sperm counts. If you do drink alcohol, do so in moderation. Stick to one or two drinks a night, if any. If you do not drink, do not start.[12]
- If you believe you have a drinking problem, this may be affecting your sperm count. Talk to a doctor or therapist about how to best quit alcohol.
- Refrain from using marijuana. The active ingredient in marijuana, THC, has been shown to reduce sperm count. It can also weaken sexual drive, which can reduce overall fertility. If you're looking to increase your sperm count, you should limit or eliminate your use of marijuana.[13]
- Avoid excessive heat. While studies are still inconclusive, some evidence exists that an excess of heat around the groin can lower sperm count. If you're looking to increase fertility, try to stay cool as much as possible. Be particularly aware of the temperature of your groin region.[14]
- Try wearing loose-fitting clothing around the groin, such as loose underwear and shorts.
- Reduce the amount of time you spend in hot baths, saunas, and hot tubs. Avoid using your laptop on your lap. Instead, set it on a solid surface.
- Limit exposure to harmful chemicals or rays. Exposure to heavy metals, radiation or x-rays, and pesticides have been shown to decrease sperm production and even cause infertility in men. If you work with chemicals or around environmental pollutants, wear protective clothing at all times to protect yourself.[15]
EditSeeking Medical Help - Talk to your doctor about your prescription medications. A wide variety of prescription medications can interfere with fertility. If you're concerned about your fertility, talk to your doctor about any existing medications. See if anything you're taking is having an adverse effect on your fertility, and whether you can try a different medication.[16]
- Medications used to treat anxiety and depression may have an effect on sperm count.
- Certain medications used to treat an enlarged prostate can also cause fertility issues.
- Medications used for fungal infections may also adversely affect fertility.
- See a doctor if you suspect infertility. Infertility is a medical condition in which the body does not produce viable sperm. If you suspect you're infertile, make an appointment with your doctor for evaluation. Your doctor will do a physical examination of the external genitalia and skin, semen analysis and may test for autoantibodies and other biochemical derangements, sperm chromatin and DNA analysis, do genetic testing for the CFTR gene, and endocrine tests.
You may notice some of the following symptoms: [17] - Difficulty achieving an erection, a lower sex drive, and problems with overall sexual function
- Pain, discomfort, or a lump around the testicles
- Recent surgery around the groin
- A history of sexual problems, or problems with the prostate
- Treat any existing infections. If you have any STIs, seek treatment right away. A round of antibiotics may be necessary to treat a sexually transmitted infection. If your fertility issues are caused by an STI, treatment will be necessary to correct the issue. Talk to your doctor about the right treatments, and ask him or her about anything else you need to do to restore fertility.[18]
- Discuss hormonal treatments. Hormonal treatments are occasionally used to correct fertility issues. If your doctor finds you have a hormonal imbalance affecting fertility, talk to him or her about your options in terms of hormonal treatments.[19]
- High or low levels of certain hormones can affect fertility. Synthetic replacement hormones can help correct this problem.
- Your doctor will determine which hormones will be most helpful to correct your issues.
- Endocrine abnormalities include the following: androgen receptor issues, low serum testosterone and high FSH or LH levels. Your
- Have surgery, if necessary. In rare cases, infertility is caused by damage to the reproductive organs. If your doctor determines this is the case, they may recommend surgery. Your doctor will go over your specific surgery with you, and give you the details about things like the procedure and recovery time.[20]
- Sometimes simply the stress associated with trying to increase fertility can cause reproductive health problems. Focus on improving your health and improved fertility will likely follow.
- Do not take supplements and medications marketed for improving fertility except under the instruction of a health professional. Such supplements are typically not moderated by the FDA and may contain dangerous ingredients or substances that can interact with prescription drugs or medical conditions.
EditSources and Citations
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| How to Regain Confidence Posted: 12 Nov 2016 12:00 AM PST Having self-confidence can lead to greater success and happiness in life. Research has found that having healthy self-esteem, the thoughts, feelings and beliefs we hold about ourselves, can reduce the risk of developing depression.[1] In contrast, having low self-confidence can have a negative effect on our mental health, relationships, and school or career life. Fortunately, there are a number of ways you can regain confidence in yourself in general and in specific situations, such when you're in a relationship or at work. EditBuilding Confidence in Yourself - Take stock of yourself. If you chronically lack confidence, it's probably very easy for you to catalogue your faults and failures, but what about acknowledging your positives? For most people, this is a lot more challenging. Researchers have found that self-esteem is comprised of both cognitive factors, such as positive memories you have of yourself and your behavior, and self-evaluation, or how positively you evaluate your current attitudes and behaviors.[2] Make a list of everything you like about yourself - your qualities and skills that make you you.[3]
- It can help to actually sit down and write out a list as things come to you. Grab a notebook or journal and set a timer for 20-30 minutes. Journaling is a good way to continually maintain and open conversation with yourself about who you are and want to be. It's a way to prompt self-reflection and self-discovery and may help you realize things about yourself that you didn't really know.[4]
- Think also about some areas you'd like to improve, such as assertiveness or self-confidence. Contemplate not only what you feel, but why you feel the way you do. Begin to understand your true self, and allow it to exist. If you're not as good at handling some things as you are at others—for example, maybe you feel confident and capable until other people are thrown into a situation, such as in a relationship or at work—acknowledging all facets of yourself is the first step to transformation.
- Look back on your life and your accomplishments. Chances are that you are not giving yourself enough credit for everything that you've done throughout your life. Take some time to reflect and look back at your past glories from big to small—things that you've done that you feel proud of. This will help validate your place in the world and the value you bring to the people and society around you and, in this way, build your self-confidence. Research shows that part of building self-esteem is having a solid schema of positive memories about your past accomplishments and abilities. If you begin to accept that you have been a bright, hopeful, confident person in the past, it becomes easier to believe that you can be amazing and do amazing things again.[5][6]
- During this time, write a list of all of your accomplishments. Keep in mind that everything should be included, from big accomplishments to the little everyday things. Your list can include things like learning how to drive, going to college, moving into your own apartment, making a great friend, cooking a fancy meal, getting a degree or diploma, getting your first "adult" job, and so on. The possibilities are endless! Return to the list periodically to add to it. You'll see that you have lots to be proud of.[7]
- Scan through old photos, scrap books, yearbooks, trip mementos, or even consider making a collage of your life and accomplishments to date.[8]
- Focus on positive thoughts and beliefs. Rather than get bogged down with negative thoughts, try to focus on positive, encouraging, and constructive thoughts. Remember that you are a special, one-of-a-kind person who is worthy of love and respect - from others and from yourself. Try these strategies:[9][10]
 - Use hopeful statements. Be optimistic and avoid the self-fulfilling prophecy of pessimism. If you expect bad things, they often occur. For example, if you anticipate a presentation going poorly, it just might. Instead, be positive. Tell yourself, "Even though it's going to be a challenge, I can handle this presentation."
- Focus on "can" and avoid "should" statements. "Should" statements imply that there is something you ought to be doing (that you're not currently doing) and this might cause you to feel pressured if you can't meet these expectations. Instead, focus on what you CAN do.
- Be your own cheerleader. Give yourself positive encouragement and credit for the positive things you do. For example, you might note that although you're not getting all the exercise you'd like to be getting, you have been doing to the gym one extra day a week. Give yourself credit for making positive changes. For example, "My presentation might not have been perfect, but my colleagues asked questions and remained engaged — which means that I accomplished my goal." Over time, this will help you reframe your thinking to be more confident.
- Set goals and expectations. Write of lists of things you want to accomplish and set out to achieve these goals. For example, you might decide to volunteer more, take up a new hobby, or spend time with friends.Make sure your goals and expectations are realistic. Striving for the impossible will only deflate, not enhance, self-confidence.[11]
 - For example, don't suddenly decide that at age 35, your dream is to play professional hockey or be a principal ballet dancer. This is unrealistic and your self-confidence will likely take a hit once you realize how far away and unattainable that goal is.[12]
- Instead, set more realistic goals, like deciding to do better in math class, learn how to play the guitar or master a new sport. Setting goals that you can consciously and consistently work towards and eventually meet can help you stop the cycle of negative thinking that reduces your self confidence. You'll see that you can set and meet goals successfully and will attain a sense of fulfillment.
- You could also set goals that help to you see and feel your own competencies. For example, if you feel like you want to be better informed about the world, decide that you are going to read a newspaper every day for a month. Or, say you want to empower yourself in knowing how to fix your own bike and opt to learn how to do your own tune-up. Meeting goals that address things that help you feel powerful and capable will help you feel better about yourself as a whole.
- Fake it 'til you make it. That old saying actually has some real value to it. Confidence doesn't happen overnight, but now that you have a good sense of who you are and what you want, you can put up a good front that will eventually translate into confidence within as well. The very act of trying to appear confident can actually increase your confidence, as you begin to see how it affects those around you.
- Use your body language to project confidence. Stand and sit with a straight back. Walk with easy, full strides. Make plenty of eye contact when you meet people, and if you're nervous, smile instead of looking away.[13]
- Smile more. Studies have shown that the very act of smiling can improve your mood and make you feel more positive.[14]
- Speak more (rather than less) and with greater confidence. This is especially true for women, who tend to speak less and with reduced assertiveness in social situations with men. Make a concerted effort to have your voice heard in social situations; your opinion matters and you have value to add to a conversation.[15] When you do speak, speak clearly and with precise enunciation; don't mumble or cover your mouth with your hands or fingers.
- Take chances. Remember that you can't control what anyone else thinks, feels, or does; you can only control yourself. Instead of being fearful of all of this uncertainty and your lack of control, try to embrace it. Accept that the world around you is a big and uncertain place by taking a chance on something new. You'll be surprised by how often you succeed when you're proactive – as the old maxim goes, "fortune favours the bold" – and if you fail, you'll be able to see that your life continues on anyway. Whichever way you cut it, taking a few risks and trying new things is one of the best ways to rebuild your lost confidence.
- Strike up a conversation with someone on the bus, submit a photo or story for publication, or even ask out your secret crush. Choose something that puts you a bit outside of your comfort zone and jump in headfirst with the knowledge that your life will go on no matter the outcome.
- Experiment with new activities; you might learn about talents or skills you didn't know you possessed. Maybe you take up running track and discover that you are really good at distance running, something you'd never thought of before. This can help increase your self-confidence.[16]
- Consider taking up artistic activities such as painting, music, poetry, and dance. Artistic endeavors often help people learn how to express themselves and attain a sense of 'mastery' of a subject or skill. Lots of community sentences offer free or reasonably-priced classes.
- Help someone. Research has shown that people who volunteer tend to feel happier and have higher self-esteem. It may seem paradoxical that to feel better about yourself you should help someone else, but science does prove indeed that feelings of social connectedness that accompany volunteering or helping others make us feel more positive about ourselves.[17]
- There are endless opportunities to help others in the world. Volunteer at a retirement home or a homeless shelter. Get involved with your church or a ministry or a community that helps sick or poor people. Donate your time and service to a humanitarian or animal cause. Be a Big Brother or Big Sister. Clean up a local park on a community-organized occasion. [18]
- Take care of yourself. Putting time into yourself can also help improve your self-confidence in general. The healthier you are in mind and body, the better the possibility that you will be satisfied with your self. This means doing your best to be healthy, whatever that may look like for you individually. Some pointers include:[19][20]
 - Eat at least three meals a day that are based on healthy and nutrient-rich foods, such as whole grains, lean protein (like poultry and fish), and fresh vegetables to keep yourself energized and nourished. Drink water to hydrate your body.
- Avoid processed, sugary, and caffeinated foods and/or drinks. These can affect your mood and should be avoided if you're concerned about mood swings or negative emotions.[21]
- Exercise. Research has shown that exercise can give a real boost to self-esteem. This is because exercise causes the body to release the "happy chemicals" called endorphins. This feeling of euphoria can be accompanied by increased positivity and energy. Try to get up to at least 30 minutes of vigorous exercise at least three times a week. At the very least, set aside time for a brisk walk every day.[22]
- Reduce stress. Make a plan to reduce the stress of your everyday life by designating time for relaxation and activities that you enjoy. Meditate, take a yoga class, garden, or do whatever activity makes you feel calm and positive. Note that being stressed can sometimes make it easier for people to overreact or let negative feelings dominate.[23][24]
- Let go of the idea of perfection. Perfection is an artificial notion created and proliferated by society and the media and it does a great disservice to most of us by suggesting that perfection IS attainable and the problem is simply that we're not up to snuff.Nobody is perfect. Make that your new mantra. You're never going to have the perfect life, the perfect body, the perfect family, the perfect job, and so on. Neither will anyone else.[25]
 - Focus on effort rather than the desire for perfection. If you don't try something because you're afraid you won't do it perfectly, then you don't stand a chance in the first place. If you never try out for the basketball team because of your lack of confidence, it's a guarantee that you won't make the team. Don't let the pressure to be perfect hold you back.[26]
- Accept that you are a human being and that human beings are fundamentally imperfect and make mistakes. In fact, our imperfections are what make us human and enable us to grow and improve. Maybe you didn't get into your top college or were rejected from a job. Instead of berating yourself for your errors, view them as opportunities to learn and grow and as things that you can rectify in the future. Maybe you'll realize that you need to think more about your future educational path or that you need to learn how build job interview skills. Forgive yourself and move forward; this isn't easy but it's key to avoiding that cycle of self-pity and low self-confidence.
- Be persistent. Building confidence takes time, because each rush of confidence you achieve is temporary at first. You've got to keep at projecting confidence and taking chances in order to build up a real sense of self-confidence.
- Remember that self-confidence isn't a thing you achieve, it's a process. Throughout your life, you will constantly be working to build and rebuild your self-confidence as life throws its surprises and obstacles your way. You are constantly evolving, and so will your confidence.
EditRegaining Confidence in Relationships - Take care of yourself. The only way you can have confidence in relationships is if you have in yourself first and foremost. Follow the steps in Part 1 and try to build your own self-confidence. If you believe in your own self-value, that's part of the journey to building more confidence in your relationships. In addition, try spending constructive time alone with yourself and finding satisfaction and fulfillment in that; read a book, go for a walk, or do some exercise. You'll tap more into yourself and what you want and can then bring this into your relationships with others.
- Remember that developing healthy self-esteem is an important part of having a successful romantic relationship. In a study of 287 young adults, researchers found that those with higher self-esteem, which includes confidence in one's appearance and personality, were more likely to have successful romantic relationships.[27]
- If your confidence has recently taken a hit due to a bad relationship or breakup, take time to recover. Many studies have been reported that divorce and separation can have an adverse effect on your mental and physical health, including heightened stress and anxiety as well as the increased likelihood of developing alcohol abuse problems, diabetes, and heart conditions. It's not easy when relationships end, but you can recover from an ended relationship by taking time to emotionally work through it and move forward.[28]
- Reflect on your past. We can't change the past; however, we can change how we view the past, both its good and bad components. Try to think about your past relationships and how these might affect your present outlook. This will help you learn to cope with your romantic past without letting it define you.[29]
- For example, maybe you had an ex who cheated on you in the past. Rather than blame yourself or carry the burden of the relationship on your shoulders for forever, instead think about how this experience has reduced your ability to trust potential partners easily and how you're always waiting for the other shoe to drop. Simply knowing about the relationship areas in which you lack confidence will help you overcome them.
- Maintain perspective. Once you've "mourned" a prior relationship and have taken time to regroup and recover, you'll be better able to show some perspective and see that one end is another beginning. Think about that whole wide world of people out there; this is an opportunity, rather than something to be afraid of. There really are plenty of fish in the sea.[30]
- You'll also realize that your romantic past isn't a reflection of who you are, but of bigger situations involving other people and factors (such as third-parties, long-distance, incompatibility, etc.). Relationships are not who you are, but something you engage in. When things don't work out, though you may feel to blame at the time, a little time and perspective will help you realize that there are lots of reasons things didn't work out and that you are not fundamentally at fault.
- Take chances. Try something new to meet new people and build your confidence. Sign up for a free online dating service or just go out and try to meet people at parties, events, markets, and classes. Be confident and don't fear rejection. You might be surprised at how easy it is to strike up a conversation with someone you've just met.
- It's particularly scary for many women to approach men because this isn't traditionally how relationships were initiated. However, this is the twenty-first century! If you're a woman who's scoffing at the idea of initiating, don't. This is a chance to increase your romantic confidence; you should take it, and you might be surprised with the results! Remember, if you'd don't try, you'll never know how things may have turned out.
- You don't have to date everyone or try everything. Instead, be selective. Enjoy the company and affections of people you're attracted to and interested in, and to remind yourself that you still bring a lot to the table in a relationship.
- Let down your guard. Don't pretend to be someone you're not and put on a show for others of being something like you're really not. Everyone is human and has vulnerabilities and flaws. Let these shine through in your interactions with others and strip away any pretenses. For example, if you like someone, don't pretend to "play it cool" by being hard to get and not expressing interest. Instead, put yourself out there and tell the person that you're really excited to be there with them. Being real, genuine, and letting down your guard is REAL confidence. In turn, this will help you open yourself up to real connections with people.[31]
- In addition, learn how to express concerns and insecurities. When trying to deal with and combat the insecurities that seep into a relationship, you should always be honest with yourself and then with your partner. Honesty really is the best policy. Put a name on and verbalize what you're feeling. Being open IS being confident.[32]
EditRegaining Confidence at Work - Look at all the facts. When something negative happens in our professional lives, it can be hard to focus on anything else or anything that came before or that is yet to come. Anger, resentment, and self-doubt tend to take over. When this happens, try to take a step back and evaluate the situation from a less emotional place. For instance, if someone else was promoted instead of you, think about the facts of the situation, rather than reducing it to a matter of "My boss hates me" or "I made a mistake and so not getting advanced is my fault." Instead, think about why the other person was a good fit for the job and how you can improve to ensure that next time you don't get passed over.
- Always maintain a panoramic view. Instead of getting caught up in the heat of the moment when someone seems to be insulting or dismissive of you at work, try to think about why they might be speaking that way. Get away from the notion that it's always something you did, and take things like stress and ego into account.
- Recall as well the facts of your own past successes. For example, if you've been promoted or praised at work somewhat recently, remind yourself of this and why you were tapped in the first place. This can help boost your self-confidence without relying on a pre-packaged pep talk; instead you're using your own experiences and abilities to motivate and instill confidence in yourself![33]
- Refocus on the work itself. Sometimes, workplace politics or interpersonal drama can result in your self-confidence at work taking a hit. Maybe you were chewed out by a petty boss; maybe you were demoted or had your hours (or pay) cut. Whatever the case, the best way to begin to move forward again is to maintain a focus on your work; this is why you were hired in the first place and what you're good at in this context. Ignore gossip and rumors, stay on task, and don't waste time. Not only are you demonstrating to the business that you're a valuable commodity; you're reminding yourself of the same thing.
- If the humiliation or difficulty you're dealing with at work is abusive or illegal, keep an incident log and get in touch with Human Resources or outside authorities (depending on the situation). You have the right to work without being harassed in any form by other members of the workforce.
- Engage in professional development. Do what you can to work where you perform most strongly on the job. Never lose sight of the fact that you have strengths that are important and useful to the business and your career. Training can go a long way when it comes to building confidence at work. The more knowledgeable you are about your work and about management, the more confident you can be in your ability to do your work well.[34] As long as you stay focused, you can make some headway in your profession, which should increase your workplace confidence significantly. If you level off for too long and keep doing the same thing, you'll get bored and feel stagnant. Instead, branch out![35]
- There are many free resources available to working professionals that you can utilize to learn and grow in new areas of your business. There are books and free online courses available where you can read up on your work and learn different occupational skills, such as management and teamwork. Your human resources department should also have access to free training and support materials and could be a good place to get started in working on your professional development. Ultimately, you should use your resources to learn and grow. Just the simple act of taking action towards growth can help improve your confidence.
- Build new skills. Focus on competence; instead of focusing on your interior self, think about competencies, which are more task-oriented, rather than self-oriented. Learn and build new skills, even if you're initially uncertain or fearful of them. Acknowledge your professional weaknesses and try to improve them. Fear is a truly formidable adversary and the only way to get over it and become confident at work is to do the very thing that you are afraid of and in this way build resilience.[36][37]
- Maybe you're nervous about giving oral presentations in a professional atmosphere. Work with your boss and co-workers to enhance these skills in an encouraging, non-threatening environment. Once you can give an oral presentation without being cripplingly nervous, you'll build that professional confidence.
- Project confidence. It's only thing to feel confident, but it's another to exude that confidence in the workplace. Consider your appearance at work and take care to dress professionally (in a manner appropriate to your profession) and look polished; these are quick fixes that can help you feel more confident, powerful and ready to take the day.[38]
- Consider as well how you perform in meetings. Are you maintaining eye contact and looking alert? Are you just sitting there or do you try to show engagement by nodding or asking a question at an appropriate moment. Make an effort to look eager and engaged and maintain an open posture (e.g., don't cross your arms) to show others that you're confident and excited about your job.
- Avoid apologizing all the time, especially when something isn't your fault; this tells others that you lack confidence and rely on others for validation.
- There's a difference between a lack of confidence and mental illnesses like depression and chronic anxiety. If you feel as though you have no control over where your mood or stress level takes you, consult your primary care physician or a mental health professional, like a counselor or therapist.
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