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If you don't feel confident speaking your mind at work, it might not be the best idea to dive right in by volunteering for a major presentation or asking the boss for a big raise. Instead, start with something smaller.  For example, if you were promised some new supplies, like a new monitor for your desk, but your supervisor has forgotten about it or hasn't gotten around to it, make a polite request for those items you've already been promised. Small victories will build up your confidence and help you feel empowered to speak up on larger issues. When you achieve something important at work, don't keep it to yourself. You don't want to brag too much, but recognizing your own achievements (and having others recognize them) is important to building your self-confidence. Getting in the habit of self-reward and self-acknowledgement will help you feel your own worth and value. Even if you don't feel it inside, pretending like you are confident can make you feel more confident, especially if you make a habit of it.  For example, try to smile at your coworkers, and look them in the eye. Walk with some spring in your step, like you're heading somewhere important.  Dressing with authority can also make you feel more authoritative. Pick out clothes that are true to your own style and personality, but also convey the idea that you are a professional.  This strategy can both make you feel more confident, and can also lead others to treat you with more respect, which can likewise help boost your confidence. Think about day-to-day situations in which you often feel uncertain of yourself or hesitant to speak your mind, and look for an opportunity to practice acting confident and speaking up every day.  This may feel awkward at first, but this is how new skills are learned. Consistent practice is the path to mastery.  Repetition and success will eventually make this start to feel natural. It's important to spend some time thinking about tasks or discussions to which you could contribute more, areas where you are strong, and areas where you have room for improvement. Being assertive doesn't mean behaving as if you and your ideas are perfect. True confidence comes from emphasizing your strengths, but also understanding your weaknesses and doing what you can to challenge yourself to improve in those areas. If someone at work criticizes you by saying something that isn't true or isn't fair, try not to dwell on it. Time spent obsessing over criticism that isn't constructive can damage your confidence. It's also a waste of energy.
Start small. Celebrate your successes. Pretend you are confident. Practice daily. Engage in self-reflection. Dismiss unfounded criticism.