THE RESULTS

Which letter did you tick most of? Here’s how to boost your confidence…

MOSTLY As Low self-esteem controls you

Try challenging negative thoughts with positive actions, says TV Life coach Michelle Elman**. Brain telling you you’re too fat for those shorts? ‘Wear them!’ she says. ‘Even if it’s just in the house or at the supermarket. Actively proving your brain wrong means that a negative thought doesn’t dictate your decisions.’ We can’t stop negative thoughts, but we can stop “attaching” to them in a way which holds us back, says Michelle. ‘Picture these thoughts as clouds in the sky – just watch them float by.’

MOSTLY Bs Bad experiences in the past dictate your future

But just because it didn’t work out once doesn’t mean it will always go pear-shaped. cognitive behavioural therapy (CBT) can help you reframe negative thoughts and experiences so see your GP who may refer you for sessions. There are plenty of Cbtinspired self-help strategies and books available if counselling isn’t an option. If you find yourself dredging up a past experience to stop you from doing something, challenge it. It’ll help you change it and start developing better patterns of thought and habit, says therapist Marisa Peer***. ‘Repeat positive affirmations about yourself and your body daily and, over time, watch how your viewpoint and feelings begin to shift.’

MOSTLY Cs Seeking perfection holds you back

But what you’re aiming for isn’t realistic. ‘We’re inundated with images of seemingly perfect bodies, and ideal lives,’ says Marisa. ‘This constant overexposure to false pictures of perfection can take its toll on our mental health and self-esteem. What we all need to remember is that much of what we see on social media is a showreel, not REAL.’

Limit your time on social media and unfollow anyone who makes you feel bad. Focus on the good things in your life – try listing three positives at the end of every day, for example – and that’s what your brain will start searching for naturally throughout the day, giving you renewed confidence to tackle anything you put your mind to.

MOSTLY Ds General anxiety makes you fear the worst

‘When it comes to dealing with anxiety, there’s no one-size-fitsall solution,’ says GP Dr Sarah Jarvis, ‘different techniques will work better for different people.’ But general lifestyle changes may help. ‘Getting more sleep, eating a balanced diet, limiting caffeine and alcohol, and exercising may go a long way toward easing anxiety,’ adds Dr Jarvis.

Plus, you could try calming complementary therapies, such as mindfulness and yoga, and natural remedies like lavender. The tips in the other sections of this panel and relaxation apps can help boost your mood and confidence enough to try new things. Try the Hub of Hope app (hubofhope.co.uk). It’s a free national mental-health database to help you find local support.