TRY AN EXPOSURE EXERCISE

Your neighbors invited you to swim in their pool, but you’re worried about wearing a swimsuit after gaining 20 pounds over the past few months. “We tend to magnify our flaws and minimize our value,” says Yip. This self-consciousness is even more acute, because we’ve been out of most social situations for so long, causing a “spotlight effect” that makes us think others are judging us when they’re not.

To increase your confidence, briefly imagine or jot down a scenario you’re afraid of facing. For example, “When I take off my sarong, people will stare at the stretch marks on my thighs.” This type of “exposure therapy” creates a safe space for you to face your fear, explains Yip. Simply envisioning the worst-case scenario lets you see that you can handle it, boosting your resilience. In fact, participants in one study experienced an incredible 90% reduction in their fear and anxiety after just one such exposure exercise. This simple visualization essentially lets your mind build up “immunity” to stressors, allowing you to respond more calmly and confidently in the future.