In this hyper tense world when everything needs to be completed perfectly 10 seconds before you were even asked to do it our confidence and self esteem can sometimes take a bashing if we don't have the 'armour' to deflect the constant barage. Don't forget it not only has to be completed in record time it needs to be done perfectly and if you can't, be sure that some else will be along to do the job for you. For some this is a daily scenario, is it any wonder that at times our confidence takes a knock, and our self esteem is put out with the cat.

Our confidence gives us the tools to cope with the bad times and enjoy the good times. However, there are times when our confidence and self-esteem need a little help and assistance.

Here are some simple steps to help boost confidence and self-esteem:

1: Remind yourself of all your assets. Make a list of your skills, experiences and anything that makes you feel good about yourself, add things others have said about you.

2: Recognise and accept that you come as a package. You are made up of a number of assets that make you you. It may help to place a photo of you smiling and place on a regularly used mirror, seeing yourself smiling will remind you you can.

3: Show how competent you can be. Taking on a new challenge remember or write down how often you succeed, or use find and use resources to accomplish a challenge. Make sure you reward yourself for completing, even if it’s a pat on the back.

4: Give yourself me time. Learn how to say no to requests so that you can do what you want, when you want and how you want. Saying no, even to a small thing like coffee at 10, is very empowering.

5: We are not defined by just one thing, but an accumulation of actions. Think back to a time when something went wrong, didn’t work out, then pick out 5 things you did at the time that were right.

6: Look at yourself in a full-size mirror. Pick out 5 positive points about you, they can be physical; eyes, legs, bum, or they can be about you; caring, nurturing, energy. Struggling get someone close to pick out five for you. Then look in the mirror every day for a week.

You may not feel like doing all of these at once, try one or two to see if it makes a difference. With a little more confidence we can build our self-esteem and accomplish a whole heap of things we thought were previously out of our reach.