​Are you up to the challenge?
If you’ve seen any advertisements for martial arts schools, you’ve likely noticed how the various forms of martial arts are all touted as ways for a person to gain self-confidence and self-esteem. Given the fact that I already have a black belt and am now approximately one year away from earning a second, you would think that confidence would be no problem, that I’ve already gained perfect self-esteem from earning a black belt. How could I ever lack confidence?

After nearly three years of tae kwon do training in Liverpool, I now have a new club and a new coach. Stepping into an unknown dojo where the warm-ups, stretches, and drills are all new is a humbling experience when you get to a moment where you feel like you can’t keep up with everyone who knows the routine already. It’s left me feeling less confident in my abilities than the month before and more frustrated when I got things wrong. Even with three years of training and a red belt, I still suffer from waivers in my own self-confidence in the sport. 

There are many experiences as a PhD student or early career researcher that can cause our confidence to waiver: a rejected grant, a scathing comment on a manuscript review, or a failed experiment. We all face challenging moments that shake our beliefs in our own value or skills. Having strong self-confidence is one of the ways that we can work through challenging moments as we keep our head held high and our mind in a positive place. In this week’s post we’ll discuss the importance of self-confidence and the steps you can take to unveil your own inner champion. 

The basics of confidence
Confidence is touted as one of these all-important facets of life, as something that we all need to have. But does anyone really know how to get it? Is it learned or inherited? How does one learn to be confident? Similar to the concept of networking, confidence is a nebulous concept that feels difficult to acquire.

The Oxford dictionary lists the first definition of confidence as: “The feeling or belief that one can have faith in or rely on someone or something.” For this post, we’re more interested in the secondary definition: “A feeling of self-assurance arising from an appreciation of one's own abilities or qualities.”

In other words, confidence is the resounding voice in your head that tells you “I can do this” and when you hear that voice, you believe it.

But let’s approach this more scientifically. We shouldn’t believe that voice without empirical evidence—we need proof of our own abilities, not just belief in them. Thankfully in academic research, empirical metrics are everywhere. It’s why we care about endpoints like the number of papers we published, how many citations those papers have, who comes to our talks, how many grants/awards we receive, etc. We put value on our tangible accomplishments, all listed out conveniently on our CV. So if they’re all listed out and we can count them and read them, it should be easy to gain confidence from them, right?

This is only true if we appreciate our achievements, our abilities, and who we are as people and as researchers. We can have a CV filled with papers, book chapters, and awards yet can still feel like we are not good enough. This is evident when talking about imposter syndrome, a situation where regardless of the number of achievements or accolades, you discredit yourself and your work entirely. The trick is that confidence cannot be imparted on you externally—no number of papers or awards will make you more confident. Confidence has to come from within.

How do you gain confidence?
Building confidence cannot done in a single day of soul-searching, but it’s something that you have to work on continually. Confidence is also ephemeral; it can wash over you and make you feel as if you’re invincible, or it can quickly recede and leave you feeling vulnerable, just like I experience in own waivers of confidence associated with tae kwon do.

Martial arts emphasize the importance of the mental components of the sport, such as meditation, courtesy, and respect, at the same time as teaching you physical skills. But the key to finding confidence in a sport, or any activity, and even in your own career, is you. Anytime I go to a tournament or test for a new belt, I get nervous. I see the other people I will fight against or the high-ranking black belts who will judge my performance. It’s not enough to look down at my red belt and see my achievements with my own eyes—I have to feel them, too.
 
Your own path to self-confidence will be very personal, but if you’re looking to make steps in a positive direction, here are some ways that you can work towards breaking down the barrier between seeing and believing in yourself:

Find your passion.
In your own career, you will find that a love of science or research doesn’t necessarily translate into a passion for every aspect of the job. You also won’t be naturally gifted at every part of your work. To help build confidence in the early stages of your career, find and focus on the part of your work that you love the most and use this as a central focus of your confidence-building activities.
 
For me this focus was (and still is) writing. I used writing as a way to gain confidence in the rest of my project. It was a way for me to collate thoughts and ideas before taking them to a place where I had less confidence, like a platform presentation or a committee meeting. Writing helped me realize that I did know what I was talking about and gave me an opportunity to do something I liked while also improving on the other parts of my work, like public speaking.
               
Keep your level of confidence steady through both ups and downs. 
Although your confidence will inevitably shift when faced with the positive and negative events of your situation or career path, work to avoid the extreme ends of the spectrum (either a complete lack of confidence or over-inflated self-worth) by finding your center ground.
 
From this position, you can use positive situations to propel you further, but be sure to stay within reasonable bounds. One published paper won’t lead to a Nobel prize, but it is a worthwhile achievement and worthy of celebration. On the other hand, one rejected paper is not a complete step down from your center ground, but rather a chance to take the positive part of a negative situation and to learn from what went wrong the first time. Failures are one of the best ways we can gain fresh perspectives and to improve our work for the next submission.
 
Practice positive thinking.
In science we are surrounded by critiques and reviews of our work, and many of us will internalize these messages as well as adding a few negative ones of our own. Being self-assured in your own qualities and abilities involves injecting optimism into your internal dialogue to help offset the critiques that come with a high-achieving career.
 
Positive thinking doesn’t have to be cheesy or fake, and you don’t need a pair of pompoms to be your own cheerleader. For example, positive thinking can provide a positive spin to negative situations (“The rejection was pretty tough, but the reviewer makes good points that I can incorporate into the next draft”) or can help you envision a positive outcome instead of dwelling on a negative one (“I’m nervous for the talk, but I’ve practiced it enough now that I know I’ll do a great job once I get on the stage!”).
 
I am not a naturally optimistic person, especially when I get nervous. One approach that I use is to change the situation when I’m surrounded by my own negative thoughts. I text a friend or call my husband to vent my nerves to someone else or to simply change the topic. Even turning on some upbeat music can help shift your mindset when you find yourself in a funk. If I am nervous for a talk, a meeting, or a tournament, I turn on some Sia or Madonna to put my mind in a better place. Shifting your situation can help improve your mood and broaden your perspective, opening up your mind to positive thoughts instead of negative ones.
 
Remember that failing doesn’t mean you’re a failure.
Failing is an essential part of any career and is also a facet of becoming an expert in any sport, skill, trade, or activity. Unless you are a prodigy, trying something new or beyond your current skill level will involve various degrees of failure. Becoming self-confident means facing a potential failure with cautious optimism: cautious in that you know you need to try your best, but optimistic in that you believe you can succeed, even if you fail the first time around.
 
Another important thing to remember is that coaches and mentors give critiques specifically because they want to see you improve. In general, people who seek out careers as professor want to see their students and their mentees succeed. Your mentors know that you are the next generation of scientists, and their critiques are there to help you, even if they are offered in a rather blunt or direct manner. You should also recognize that when people criticize your work, they are critiquing your output, not you as a person.
 
Becoming unstoppable
Confidence is not an easy thing to obtain. The keys to building confidence are to stay grounded, explore new skills and tasks while highlighting on your passions and abilities, and work to maintain a positive outlook. When good things happen, maintain a steady disposition and find productive ways to cope with failure, even if it means a short change of perspective or distraction from the situation. Once you begin living life with confidence, it will be difficult for any challenge to dislodge you completely. You’ll find that the challenges don’t last forever and the critiques only serve to fuel your internal flame.

What are microplastics?
The term “microplastics” refers to plastic and polymer debris with a diameter ranging from one micrometer up to five millimeters. This range of sizes includes debris that is smaller than the width of a human hair up to pieces that are as large as a pebble. Microplastics can form when larger plastic waste, such as drink bottles, break down into smaller chunks. Another source of microplastics are ‘microbeads’, or small pieces of plastic that are sometimes added to personal care products. Certain brands of exfoliating face cleansers or toothpaste have microbeads in them.

How do they get into the environment?
While personal care products are one source of microplastics, their use in cosmetic products is starting to be phased out. Microbeads are now banned in products made in the US and the UK is committed to implementing a ban by October 2017. There is currently no ban in the EU but the trade body Cosmetics Europe is encouraging its members to phase out microbeads by 2020.

The primary source of microplastics in the environment comes from the physical break-down of plastic waste. The amount of plastic generated each year has increased by a factor of four from 2004 to 2014, and it is predicted that by 2050 we could be making up to 33 billion tons of plastic per year. Because many of these plastic products are for short-term use, like product packing materials or single-use packaging, a large amount of plastic will be disposed of shortly after use.

Plastic is so used because of its durability. Larger pieces of plastic such as bottles and containers break down into smaller pieces, but these small pieces never truly degrade. Unless plastic waste is incinerated, it will continue to cycle through the environment. Because of this, microplastics and plastic litter can be found in a wide range of places: parks, prairies, forests, rivers, lakes, estuaries, coastal areas, the open ocean, and even deep sea sediments. 

Why are scientists concerned?
Once microplastics enter the environment, plastics are eaten by animals, especially fish and birds. Recent studies showed that up to 90% of all seabirds have eaten plastic, and plastic could even be found in over half of the world’s sea turtle population. Many plastic pieces can simply be ejected from the body as waste, but too much plastic can cause serious harm to animals. Larger microplastic pieces can cause physical damage to an animal, such as internal cuts and bleeding, inflammation, and lower energy levels from consuming too much inedible and indigestible material.
 
The smallest pieces of microplastic will be eaten by animals such as diatoms, copepods, and brine shrimp, while larger pieces are consumed by shellfish, starfish, crabs, and fish such as catfish, perch, and trout. Smaller pieces eaten by animals lower on the food chain can then build up over time as these animals are eaten by larger predator species, causing microplastics to remain and even increase over time through the food chain.
 
An additional concern with animals eating microplastics comes from the chemical additives included in many plastic products that can be toxic. Certain chemicals are added to plastics for increased elasticity or rigidity, including bisphenol A, phthalates, polybrominated diphenyl ethers, and metals. Unlike the plastic polymers these chemicals are added to, additives are not as stable and can break apart from the plastics. Even if a fish or a mussel is unharmed by eating small pieces of plastic, the toxic chemicals attached to the plastic can get into the animal and cause serious toxic damage.  
 
Should I be concerned?
Because plastics are so widespread in the environment and are known to be consumed by a large number of animals, scientists worry that traces of microplastics can be found in humans. This field of research is still growing, however, and there haven’t yet been any large-scale studies. Scientists are interested in looking at microplastic levels in humans and determining if differences in seafood consumption correspond with microplastic levels in the body.

But because this field is still new, there is a lot we still don’t know about microplastics. Many of the uncertainties are around the exact amount of microplastics that fish (and humans) might eat. This uncertainty comes from the fact that it is difficult to quantify the amount of plastic when there is such a broad range of sizes and shapes. Microplastics also represent a wide range of materials, all of which have different added chemicals, making it more of a challenge to determine what, exactly, we could be potentially exposed to.

Research progress is being made across the world to help answer these questions. A recent review highlighted the results of over 80 studies in aquatic environments which looked at both the distribution of plastic waste and the impacts of microplastics on animals and plants. The authors also identified ‘hot spots’ of microplastic pollution across the world. Other questions that scientists are working to answer will help policymakers determine the best course of action on national and international levels. These questions include how microplastics move in the environment, what types of polymers are the most common, and how ecosystems as a whole are affected by microplastics.

What can I do?
Using less plastic is a small yet simple start towards solving part of the problem. If you live in a country that does not ban microbeads in cosmetics, see if your current personal care products have added microplastics—and if they do, explore alternative products instead.

Local recycling and plastic reduction efforts have also been effective at decreasing plastic waste. In San Jose, CA, a 2012 plastic bag ban reduced the amount of plastic waste in the city by up to 89%. Keep a reusable bag with you while shopping and promote similar shopping initiatives in your own community.
 
If you want to become proactive in plastic waste reduction efforts in the US, NOAA maintains a list of clean-up events, teaching guides, and resources for recreational users as part of its Marine Debris program. NOAA is also the government organization in charge of awarding research grands, education, and clean-up efforts around microplastics and marine debris—so let your congressional representatives know that you support NOAA and don’t want their efforts to be hindered by budget cuts or government scientist gag orders.