THE CONFIDENCE GUIDE By Holly – HR Sport Psychology

Confidence is often misunderstood. Many imagine it as loud, flashy, or effortless, but true confidence is usually quiet, steady, and built through repeated small choices. In sport, confidence looks like an athlete who believes in themselves, who carries their body well, who smiles with intention, and who remains present in the moment. It’s not armour or ego; it’s a grounded sense of self-trust.

A common misconception is that confidence comes from “looking the part.” You can have the newest kit, the flashiest shoes, or the strongest exterior and still lack confidence internally. What we see is rarely the full picture. Even those who appear unshakeable often face their own moments of doubt. Confidence isn’t something you buy or pretend into existence, it’s something you build, block by block, like a Lego tower. Every small action becomes another brick.

Confidence often dips when athletes face failure. Missing a penalty, falling short of a personal best, being left out of a team, these moments can make confidence crumble. Many athletes haven’t learned how to lose, and because of that, setbacks hit harder than they need to. But it is in failure that confidence is strengthened. It’s the moment you choose how to respond that defines your growth.

Under pressure, your body and mind can shift quickly. For many, the gut tightens, thoughts race, doubt creeps in, and excuses begin forming. Pressure tests you, and your reactions reveal your patterns. But recognising those patterns is the first step to taking control of them. Tools like mindfulness, grounding techniques, and reflecting on your “why” can bring you back to yourself. Reminding yourself that “this is my run, not anyone else’s,” helps re-centre your focus.

Confidence is built through small actions: choosing one brave moment in each session, speaking kindly to yourself, practising the techniques you learn, or simply showing up on days when motivation is low. Doubt, on the other hand, is the fastest destroyer of confidence. When you allow negative thoughts to take the lead, you undermine your own potential. Belief is the antidote. As the saying goes, “Aim for the stars, not the moon, people walk on the moon.” Push yourself beyond your comfort zone.

Self-talk is a powerful tool. Simple phrases like “You can do this” or “I can handle whatever comes my way” shift the way your brain processes challenge. Confidence often begins with one simple sentence you repeat to yourself until it becomes truth. Even when you don’t feel confident, acting confidently, smiling, lifting your posture, breathing steadily, signals to your mind that you are capable.

Habits form the foundation of long-term confidence. Repetition, visualisation, mindfulness, discipline, and consistency build belief over time. A strong pre-performance routine reinforces this. Preparing your mind with intention, breathwork, and positive habits helps you meet challenges with clarity rather than panic.

Weekly reflection helps you track and understand your confidence. Ask yourself: How did I feel this week? What helped me? What challenged me? What did I learn? Goal setting and reviewing creates a loop of awareness that strengthens confidence across weeks and months.

In my own training, confidence doesn’t always match how I feel. I might look confident in a track session but internally doubt myself. During races like the Big Half, confidence surprised me, it pushed me further than I expected. Looking back now, I know I had more to give, and that reflection fuels my goals for the future.

If there is one thing I want every athlete to know, it is this: confidence must come from within. No coach, teammate, or friend can hand it to you. You have to be your own biggest fan. You choose the mindset you bring into every session.

Confidence is a muscle. The more you use it, the stronger it becomes. If this guide helps you feel even one percent more confident, it has done its job.