I consider myself a fairly confident person, but even so, I’m not immune to those days when I feel like my body just isn’t living up to my own expectations.
Some days, my jeans fit differently, or I catch a glimpse of myself in a mirror and wonder if my posture’s off.
Over the years, I’ve learned that having insecurities about our bodies doesn’t make us weak or ungrateful—it makes us human.
My background in competitive sports taught me the hard way that even a strong body can come with its share of doubts.
Sometimes those doubts stem from trying too hard to meet someone else’s definition of “fit” or “attractive.”
Other times, they creep in when we compare ourselves to younger versions of ourselves or to filtered pictures online.
But I’ve noticed that the most self-assured individuals—those who walk into a room with an air of calm confidence—actually face the same self-criticisms. The difference is in how they manage those nagging thoughts.
Let’s look at six approaches that I’ve observed (and adopted) from truly confident people when they’re feeling insecure about their bodies.
1. They practice positive self-talk
One of the quickest ways to sabotage your confidence is to let negative thoughts spiral unchecked.
I’ve had entire afternoons ruined by a single harsh remark I directed at myself, like “Why can’t you get rid of this belly pouch?” or “Your arms look flabby today.”
Confident people don’t necessarily have those kinds of negative thoughts; they just challenge them head-on.
They’ll stop mid-thought and ask, “Is this really true, or am I just beating myself up?”
They’ll replace the criticism with something more constructive, like “My body’s going through changes, and that’s okay. What can I appreciate about it right now?”
This isn’t a “fake it ‘til you make it” trick. It’s more about reprogramming the ongoing mental script that narrates our day.
Research shows that our mindset plays a massive role in how we respond to challenges.
When you practice positive self-talk, you’re literally rewiring your brain to be more solution-oriented and compassionate.
With this habit, I don’t fall into the trap of self-criticism – there’s a voice inside me that’s kinder and more encouraging.
Confident people nurture that voice until it feels natural to have it guiding them daily.
2. They focus on what their body can do rather than how it looks
When I was a competitive athlete, my biggest pride was how high I could jump or how fast I could sprint, rather than whether I had the most defined abs in my training group.
Reflecting on that now, I see that I was much happier when I measured my body’s worth by its capabilities.
Confident people often have this same perspective, regardless of whether they’re pro athletes, dedicated weekend warriors, or casual yoga enthusiasts.
Our culture loves to celebrate the perfect photo, but that fixation can hide how dynamic and resilient our bodies truly are.
Shifting your viewpoint to your strength, flexibility, or endurance opens you up to feeling gratitude for the body you have right now.
Maybe you can run a 5K, or walk up a flight of stairs without losing your breath, or carry groceries from the car in one trip.
These may seem like small things, but they’re evidence that your body is a living, breathing tool that’s getting you through life.
I used to catch myself critiquing my thighs whenever I saw them in shorts, but then I’d remember that these same thighs once powered me through countless hill sprints.
That sense of awe at what the human body can accomplish shifts the focus from “I look too big” to “Look at the ground I can cover and the goals I can chase.”
3. They surround themselves with supportive influences
I grew up in a fairly disciplined household, which meant I spent a lot of time around coaches, teammates, and mentors who believed in pushing your limits.
But the ones who truly made a difference were those who balanced that push with empathy.
They cheered for my wins and reminded me that setbacks were part of the process. That healthy environment helped shape how I navigate body insecurities today.
Confident people generally look for communities or friendships that encourage them to grow, not tear them down.
Sometimes that means finding an exercise buddy who sees workouts as a chance to celebrate progress, not just chase some ideal weight or shape.
It can also mean having a group chat with friends who share daily affirmations or positive memes rather than “thinspiration” images.
Psychologist Roy Baumeister notes that our social environment can be a huge factor in how we view ourselves—so choosing the right people to spend time with can make a big difference in how we feel.
If you’re around people who constantly critique themselves or others, you might absorb that energy.
Conversely, being around supportive influences can remind you to show that same support to yourself.
4. They wear clothes that make them feel good
It sounds simple, but there’s power in dressing for confidence, not just for trends or someone else’s approval.
I spent years forcing myself into outfits that I thought I “should” wear because they were fashionable or flattering on other people.
I ended up feeling stiff and anxious, constantly checking if everything was in place.
I’ve noticed confident individuals pick clothes that let them breathe—literally and figuratively.
Whether it’s wearing a favorite pair of jeans that’s a size up so they don’t pinch, or choosing a bright, bold color that reflects their personality, they focus on what actually feels good against their skin.
If a piece of clothing makes them feel self-conscious or restricted, they toss it aside without guilt.
This is about more than vanity or style. It’s about creating a space where your body can just be, without constant reminders of what’s “wrong” with it.
5. They engage in self-care rituals
I used to think self-care was just an excuse to lounge around, but I’ve come to realize it’s actually a cornerstone of resilience.
Confident people often have a ritual or routine that grounds them, especially on days when they’re feeling off about their bodies.
The point isn’t to pamper yourself for the sake of avoiding reality. It’s to build a consistent habit of taking care of your body, mind, and emotions.
By doing so, you’re reinforcing the idea that you’re worthy of that care, which in turn bolsters your confidence.
Clinical psychologist Dr. Kristin Neff highlights that self-compassion is about treating yourself as you would treat a dear friend—so if that friend felt insecure, you’d probably offer comfort or a reassuring gesture.
A self-care practice is the tangible version of that reassurance.
6. They take intentional breaks from media or environments that trigger insecurity
Social media is a double-edged sword. It can inspire us, connect us, and expose us to fresh ideas.
But it can also be an endless stream of curated images that amplify our insecurities.
Confident people recognize the need to remove themselves from these triggers, at least for a while. They control the time and energy they invest in spaces that might make them feel inadequate.
The goal isn’t to run away from modern life—it’s to protect their mental well-being so they can nurture a healthier relationship with their body.
Conclusion
Feeling insecure about your body doesn’t mean you’re flawed or lacking confidence altogether. It simply means you’re human.
What sets truly confident people apart is how they channel self-doubt into a moment of growth.
They acknowledge the insecurity, remind themselves of what’s actually true, and take steps to stay in a positive, supportive space—both mentally and physically.
If you can adopt even one or two of these six practices into your daily life, you’ll likely notice subtle shifts in how you carry yourself and how you talk to yourself.
Over time, these small changes compound, helping you build a stable foundation of self-acceptance and resilience.
At the end of the day, confidence isn’t about pretending you’re never bothered by your reflection; it’s about building a system of habits, mindsets, and supportive relationships that uplift you when you need it most.
And trust me, on the toughest days, having that system in place can make all the difference.
