Using Affirmations to Release the Juggernaut Within

Brian Tracy once stated, "Using affirmations... our potential is literally unlimited." I would certainly agree with his assessment. Affirmations are without a doubt one of the most powerful personal development tools I have come across in not only my quest to realize my full occupational potential, but also in dealing with fear and anxiety. In addition to being an incredibly powerful stand-alone tool, I have also experienced that they work quite effectively when paired with goal setting and visualization as part of a daily personal and professional development routine.

For example: Each morning, I pour my favorite donut shop blend coffee in my giant Captain America mug, grab the day by the invisible horns, and say "Alright day. The stage awaits, so let's rock!"

My rhythm section, if you like, consists of goals and affirmations. The work I do in my goals journal acts as my in-the-pocket beat commander. For those of you unskilled in the art of being a wannabe rock star - I'm referring to my imaginary personal development drummer. Along with goals, affirmations add some attitude and flavor to the established focus areas by laying down some beastly low end and supplying an abundance of drive and determination. This rock n' roll party (think Paul Stanley) all gets kicked off within the first hour of being awake. How do you think this sets the tone for the remaining 23 hours? Since establishing this routine, I have personally experienced a dramatic increase in my willingness to get into the work day and immediately take on tasks that might normally frustrate or discourage me.

It is very possible at this point you could be asking yourself "what is an affirmation?" That's actually a great question. An affirmation is simply a positive and assertive statement that can be repeated out loud, as self talk, for many different purposes.

You might develop affirmations for personal growth, professional development, achievement, success, or any number of topics.

In my case, I personally relied on affirmations for dealing with fear and anxiety prior to ever using them in the context of achievement or any similar topics. For example, one of my favorite affirmations for anxiety reads "I exist free of fear."

Compared to the effect that goal setting has had in getting me laser-focused like the "Nature Boy" Ric Flair going after a figure-four leg lock, affirmations have been wildly successful in pairing that focus with a fired-up attitude towards success and achievement.

Here are a few additional examples of affirmations I use regularly:

- "I can do it." 

- "I am responsible." 

- "I feel incredible." 

- "I earn $________ per year, as an exceptional _________." 

- "I achieve the goals I set for myself." 

- "I am unstoppable."

I should also mention that in my experience, there is no more powerful mental quality to be equipped with in life than resilience. When it comes to affirmations, one of the most important side effects I have noticed is that I am able to rebound far more quickly from rejections, disappointments, and outright failures at any time they may occur. Prior to my current routine this was definitely not the case for me. Affirmations have also provided me with the mental clarity to recognize and be reminded that failure does not exist in and of itself. Failure, in my opinion, is a very important stepping stone to success. Failure is to success as Peter Parker's spider bite is to swinging from buildings via self-generated web.

What kind of experience have you had with affirmations? Are you in need of a tool in your daily routine that may have the ability to drown out negativity while increasing the level of optimism, resilience, drive, and excitement in your life? No matter where you are in your personal development journey it's never a bad idea to begin incorporating affirmations into your daily routine. Don't wait until a better time to begin learning more about the amazing resources that are available at your fingertips. Make a decision to unleash your inner juggernaut today and feel the positive effect that affirmations can make for you!

http://ezinearticles.com/?Using-Affirmations-to-Release-the-Juggernaut-Within&id=8940530

How To Stop Fearing The Worst And Expect Better Outcomes

Negativity Bias

People fear the worst in most situations due to an inherent negativity bias.

Your mind will give greater importance to your survival and happiness, and therefore whatever disrupts this is awarded more attention.

The mind's negativity bias is an evolutionary system that has helped humans survive throughout history. It allowed early man to endure the external elements, yet it can also become habitual and a difficult mechanism to switch off.

People tend to expect the worst in a situation, and are generally adamant they're right if the event comes to pass - and thus a vicious cycle ensues.

Whilst you cannot control what happens, you can control your response to it.

Holocaust survivor Victor Frankl espouses this idea in Man's Search For Meaning: "Everything can be taken from a man but one thing: the last of the human freedoms - to choose one's attitude in any given set of circumstances, to choose one's own way."

Fear and anxiety are old foes that feed off each other. However, being aware of your predominant thoughts helps you know what you are giving your attention to.

Fear is a tale told by the mind and kept alive through repeated thoughts.

"When life gets scary and difficult, we tend to look for solutions in places where it is easy or at least familiar to do so, and not in the dark, uncomfortable places where real solutions might lie," affirms author Robert Maurer in One Small Step Can Change Your Life: The Kaizen Way.

Thoughts Are Not Your Enemy

The same mind that forms negative thoughts also creates empowering thoughts. It is merely a matter of choosing what you lean your attention towards.

Thoughts are not the enemy, they are non-material episodes projected onto the mind through consciousness. It is when you attach meaning to the thoughts that they lead you into a dark place.

There are many factors that account for fearful thoughts, including lack of sleep, genetics, poor diet, illness, substance and alcohol abuse as well as low self-esteem, to name a few.

Sometimes, external events can play a role and you may be prone to heightened anxiety and depression.

Depression is defined as a persistent low mood lasting more than two weeks. It includes a state of melancholy and may be accompanied by a range of physical and emotional symptoms.

If you suffer from depression or anxiety, your thoughts may not be in harmony with your true self. It is important to recognise this instead of bowing to these emotional states.

"Whatever your storyteller does to attempt to get rid of fear only causes more fear. So the way out of fear is to get to know it through your heart," states author Mary O'Malley in What's in the Way Is the Way: A Practical Guide for Waking Up to Life.

Reframing Your Thoughts

To expect a better outcome, reframe your thoughts and move in the new direction.

Expand your horizons, instead of castigating yourself.

Self-compassion is shown to boost self-esteem, leading in turn to better decision-making.

How might you console a family member, a friend or a colleague in a similar position?

I'm certain you would not deride them, rather you'd encourage them to consider their circumstances through a new lens?

To stop fearing the worst, avoid ruminating on negative thoughts and move your attention into your body.

Notice your breath and the ebb and flow it creates while sitting in silence.

You might even meditate on the sound of your breath to further calm your nervous system.

You cannot make rational decisions when your mind is trapped in negative thinking. The key is to flip the switch and shift your physical state from stressed to calm.

Matt Kahn, author of Whatever Arises, Love That: A Love Revolution That Begins with You notes: "On a cellular level, whenever a person has an emotional reaction, their nervous system is releasing layers of conditioning."

Trying to reason with anxious thoughts is like grappling with a sumo wrestler; you are bound to lose.

Acceptance Leads To Inner Peace

Accept your thoughts, however intense they might be but don't buy into the narrative they promote.

Acceptance means dropping any resistance to what is taking place. From a place of non-resistance arises power to transform your inner struggle in harmony with your highest good.

When you oppose what is taking place, your mind considers it a threat to your survival. So, drop any opposition and let your thoughts take you where they need to go.

"Any pattern of mental events that we repeat and become familiar with will become a predominant pattern in our life. Why? Because we feed that pattern and recharge it with our attention. That is why it has power. It is not because that pattern is real. It is just because we think it is real and respond accordingly," avows Buddhist teacher Orgyen Chowang in Our Pristine Mind: A Practical Guide to Unconditional Happiness.

Journaling is a powerful tool to help you get thoughts out of your mind and onto paper while observing their main theme.

Often, thoughts pass through the mind at such a quick rate they become runaway thoughts. You cannot recognise them, let alone recall them.

Journaling can help you see the true nature of your thoughts, so they no longer wreak havoc in your life.

Knowledge, awareness and taking the right action are useful tools to stop fearing the worst in most situations.

Gradually, you will realise that external conditions are not the source of your negative thoughts, but your own reaction and the meaning you assign to them.

It is possible to find peace and contentment within yourself and not consider the worst case scenario.

It starts by renewing your commitment to change your perspective and uphold this new image.

Sooner or later, you will realise your projected image of fear is nothing more than a tale told by a frightened mind instead of an empowered being.

http://ezinearticles.com/?How-To-Stop-Fearing-The-Worst-And-Expect-Better-Outcomes&id=9577566

A Law of Attraction Affirmation for When You Are Overwhelmed or Afraid

What do you do when all you can think of is the problem you need to solve? What do you do when the wheel of your worry seems to be powered by a rabid gerbil of fear? There he goes, running along, churning out more unease and feelings of helplessness. It is time to take back your power and change the direction of the flow.

Sounds great. Now how do you do that?

First, honor how you really feel. Pretending you are not scared does not work. Your body knows and there is no fooling it. You have to work through the fear and anxiety in order to clear it all away.

Admit that you are afraid or worried. Once you do that, understand that feeling something and being it are two different things. In other words, just because you are afraid does not mean that the situation is hopeless or that you cannot be empowered by your feelings.

You always, always have a choice in how you will respond to any situation. That is your super-power and it never goes away. No matter how bad things seem (and that is always a matter of perspective), you have the power to decide what meaning it does or does not have to you. You cannot choose how others feel or act, but you can control what plays in your own head.

Next, read these words aloud. (Or write your own version of an affirmation, whatever helps.) This can allow you to let go of the feeling of need so that you can change your focus to one of gratitude and expectation for a solution. This raises your vibration and can make you feel better too.

"I release my attachment to the outcome. I release my expectations. I release my suffering and allow myself to let go, falling into the arms of the greater truth. I trust the path, even when I am in pain or afraid.

I choose to trust when I am broken and when I am well. I choose to trust when it seems I will not have enough, as much as I do when my cup overflows. I chose in this moment, to focus on gratitude and remember all of the times when things could have gone wrong, but somehow went right instead.

This small situation is but a microcosm of time, space and perspective that will pass. The birds still sing. The fruit still hangs on the vine and the world still turns. Daylight chases shadow and the cosmos continues to expand.

No matter what happens, for me, this is but another lesson. I accept the lesson with a grateful heart and move on, secure in the knowledge that this is but an illusion that will one day fade. When that moment comes, when this mirage is over, I will understand every purpose, every pain and every reason that eludes me now. And so, I let go, trusting that all is and ever will be, well."

Now breathe and put your hand over the area above your heart. Then imagine the happiest memory that you have. No matter what it is, think of something joyful. You can also imagine how you will feel once you have the solution. Hold that thought, those feelings for at least thirty seconds. Really feel it. Rinse and repeat as needed.

http://ezinearticles.com/?A-Law-of-Attraction-Affirmation-for-When-You-Are-Overwhelmed-or-Afraid&id=9229074

Why attitude is more important than IQ

LinkedIn Influencer Dr. Travis Bradberry published this post originally on LinkedIn.

When it comes to success, it's easy to think that people blessed with brains are inevitably going to leave the rest of us in the dust. But new research from Stanford University will change your mind (and your attitude).

Psychologist Carol Dweck has spent her entire career studying attitude and performance, and her latest study shows that your attitude is a better predictor of your success than your IQ.

Dweck found that people's core attitudes fall into one of two categories: a fixed mindset or a growth mindset.

With a fixed mindset, you believe you are who you are and you cannot change. This creates problems when you're challenged because anything that appears to be more than you can handle is bound to make you feel hopeless and overwhelmed.

People with a growth mindset believe that they can improve with effort. They outperform those with a fixed mindset, even when they have a lower IQ, because they embrace challenges, treating them as opportunities to learn something new.

Common sense would suggest that having ability, like being smart, inspires confidence. It does, but only while the going is easy. The deciding factor in life is how you handle setbacks and challenges. People with a growth mindset welcome setbacks with open arms.

According to Dweck, success in life is all about how you deal with failure. She describes the approach to failure of people with the growth mindset this way,

"Failure is information—we label it failure, but it's more like, ‘This didn't work, and I'm a problem solver, so I'll try something else.'"

Regardless of which side of the chart you fall on, you can make changes and develop a growth mindset. What follows are some strategies that will fine-tune your mindset and help you make certain it's as growth oriented as possible.

Don't stay helpless.

We all hit moments when we feel helpless. The test is how we react to that feeling.

We can either learn from it and move forward or let it drag us down.

There are countless successful people who would have never made it if they had succumbed to feelings of helplessness: Walt Disney was fired from the Kansas City Star because he "lacked imagination and had no good ideas," Oprah Winfrey was fired from her job as a TV anchor in Baltimore for being "too emotionally invested in her stories," Henry Ford had two failed car companies prior to succeeding with Ford, and Steven Spielberg was rejected by USC's Cinematic Arts School multiple times.

Imagine what would have happened if any of these people had a fixed mindset. They would have succumbed to the rejection and given up hope.

People with a growth mindset don't feel helpless because they know that in order to be successful, you need to be willing to fail hard and then bounce right back.

Be passionate.

Empowered people pursue their passions relentlessly. There's always going to be someone who's more naturally talented than you are, but what you lack in talent, you can make up for in passion.

Alex Wong/GettyWarren Buffet uses the 5/25 technique to find his passions.

Empowered people's passion is what drives their unrelenting pursuit of excellence. Warren Buffet recommends finding your truest passions using, what he calls, the 5/25 technique: Write down the 25 things that you care about the most. Then, cross out the bottom 20. The remaining 5 are your true passions. Everything else is merely a distraction.

Take action.

It's not that people with a growth mindset are able to overcome their fears because they are braver than the rest of us; it's just that they know fear and anxiety are paralyzing emotions and that the best way to overcome this paralysis is to take action.

People with a growth mindset are empowered, and empowered people know that there's no such thing as a truly perfect moment to move forward. So why wait for one? Taking action turns all your worry and concern about failure into positive, focused energy.

Then go the extra mile (or two).

Empowered people give it their all, even on their worst days. They're always pushing themselves to go the extra mile.

One of Bruce Lee's pupils ran three miles every day with him. One day, they were about to hit the three-mile mark when Bruce said, "Let's do two more." His pupil was tired and said, "I'll die if I run two more." Bruce's response? "Then do it."

His pupil became so angry that he finished the full five miles. Exhausted and furious, he confronted Bruce about his comment, and Bruce explained it this way: "Quit and you might as well be dead. If you always put limits on what you can do, physical or anything else, it'll spread over into the rest of your life. It'll spread into your work, into your morality, into your entire being. There are no limits. There are plateaus, but you must not stay there; you must go beyond them. If it kills you, it kills you. A man must constantly exceed his level."

Archive Photos/Getty"Quit and you might as well be dead."

If you aren't getting a little bit better each day, then you're most likely getting a little worse—and what kind of life is that?

Expect results.

People with a growth mindset know that they're going to fail from time to time, but they never let that keep them from expecting results. Expecting results keeps you motivated and feeds the cycle of empowerment. After all, if you don't think you're going to succeed, then why bother?

Be flexible.

Everyone encounters unanticipated adversity. People with an empowered, growth-oriented mindset embrace adversity as a means for improvement, as opposed to something that holds them back. When an unexpected situation challenges an empowered person, they flex until they get results.

Don't complain when things don't go your way.

Complaining is an obvious sign of a fixed mindset. A growth mindset looks for opportunity in everything, so there's no room for complaints.

Bringing It All Together

By keeping track of how you respond to the little things, you can work every day to keep yourself on the right side of the chart above.

http://www.businessinsider.com/why-attitude-is-more-important-than-iq-2015-9

Ten Skills to Manage Fear and Anxiety in an Unsafe World

Psychology skills to help you calm down and move back to the positive.

What do we, as a society do to keep ourselves safe from the disturbed among us? How can we provide more support and education to families so as to reduce child abuse and family violence that provide breeding grounds for psychopathy? Do we need to take another look at our gun control policies, or lack of them? These are longer-term questions. In the short-term, we all seek to restore a sense of safety, meaning, and predictability to our individual and family lives. With the holidays approaching, we want to be able to celebrate without being overwhelmed by guilt or sadness.

Below are some things you can do to help yourself cope with this tragedy. It is important to spend time and energy strengthening your internal resources, so you can feel safer and more competent in dealing with difficult or traumatic personal and societal events.

(1)  Accept Your Feelings

Realize that events of this magnitude take time to process. Even if you were not directly affected, exposure to constant media coverage can be traumatizing. Give yourself time to feel sad or introspective. These are normal reactions.

(2) Re-establish Your Usual Routines.

Don’t spend all day watching news coverage. Sleep, exercise, healthy eating, pleasant activities, time with friends and family, yoga or  meditation can strengthen your internal resources to cope.

(3) Create a Mental Safe Place

Mentally create a peaceful and relaxing setting in your mind to help you de-stress. Deliberately focus on each sense at a time. What do you see, hear, smell, and feel in this real or imaginary haven of peace?

(4) Find Self-Compassion

Treat yourself and your own feelings with tenderness and compassion. Do not push feelings away. Rather find or create a comforting environment in which to feel them. This may be with a friend or family member, while taking a bath, or while listening to soothing music. Mindfulness meditation, with its dual focus on observing the breath and letting sensations come up, provides an excellent way of looking at feelings while remaining anchored in the present.

(5) Create a Narrative

Write a narrative of how you found out about the event, the details that upset you, and your thoughts and feelings. Writing helps you to organize your reactions into a narrative that makes your reactions clearer and more understandable. “When we name it, we can tame it.”

(6) Seek Support and Connection

Reach out to others who can provide support and comfort. If you need to talk about your feelings, choose a person who can listen and be with you as you struggle with anxiety. Stay away from people who minimize your feelings and tell you to “Get over it.”  Research shows social support is one of the most important predictive factors in preventing post-traumatic stress disorder, following a trauma.

(7) Turn to the Positive

Remind yourself that although the world contains much suffering and cruelty, it also contains much that is good. Deliberately think about the positive and uplifting things in your own life and community.Think about the freedoms and opportunities you have that many in the world have not. Focus on the strengths and coping strategies you have developed and the people you can turn to for help if you need it.

(8) Recommit to Your Most Important Values

Think about your most important personal or spiritual  values, including love for family, non-violence, compassion, integrity, hard work, and so on. How does your current life reflect these values? Make a list of your values and some concrete things you can do in the next week or month to make them an even more important part of your life. If you have a family, arrange a time to sit and talk about your family’s most important values. Make a poster, list, or vision board reflecting these and post it in an area your family regularly uses. When a family member makes a contribution or has an achievement that reflects these values, celebrate it!

(9) Feel Gratitude

Focus on the people in your life, past and present, that have provided you with protection, nurturance, or love. Bring to mind an image of yourself with that person. Focus on how you feel in that person’s presence. Then think about the gratitude you feel for what that person has given you. Find a concrete way to express that gratitude, through demonstrations of affection, a letter, a gift, or just telling them you appreciate them.

(10) Do Something Constructive

Channel your anger and outrage into constructive activities to help improve the situation. This may include sending letters of support to the victims, volunteering at local shelters, writing letters to the editors of local papers, or lobbying politicians for the needed changes on a societal level. Taking action can combat feelings of helplessness or guilt and can contribute to increasing safety or goodness in the world.

https://www.psychologytoday.com/blog/the-mindful-self-express/201212/ten-skills-manage-fear-and-anxiety-in-unsafe-world

5 Sure-fire Ways to Overcome Fear and Anxiety Today

Learn these 5 powerful allies against anxiety and enjoy life again

 

Legend has it that Nasrudin was walking alone at night when he saw a group of people approaching in the far distance. Instantly, his imagination began to toy with him: "They are surely robbers!" he thought. "No, why just robbers? Murderers, cut-throats! About to set upon me, a lonely traveller, leave me for dead and steal all my possessions! How are my wife and children going to cope without me?!"

Nasrudin's heart began to pound. His mouth became as dry as his palms became wet. He shook from head to toe and found himself breathing like an unfit man running to the finishing line of his first marathon.

Having thoroughly terrified himself, he stumbled into a nearby graveyard and cowered shaking inside an open tomb, awaiting his fate. Meanwhile, the harmless strangers, worried by his dramatic behaviour, approached him and looked with concern down into the tomb. "What, pray, are you doing down there?" they asked.

Nasrudin, calming down quickly, said: "Well, put it this way: I am here because of you and you are here because of me!" (1)

Imagination is a tool to be used, but how many people misuse it to torment themselves? Imagination and emotionality are closely linked and what we imagine can feel very real to us (even when it isn't at all).

As the author Katherine Paterson once said: "To fear is one thing. To let fear grab you by the tail and swing you around is another."

If you find yourself becoming overly anxious, use the following steps to help you calm down and start to regain control.

1) Breathing is the short circuit for anxiety

I know I know, you hear a lot about 'deep breathing' to help you relax and reduce anxiety, but bear with me.

Quicker, shallower breathing is the first trigger which catapults all the other anxious symptoms into action. So by controlling breathing you control all the other anxiety symptoms as well.

If you purposely breathe out longer than you breathe in, your body has to calm right down (regardless of what tricks your imagination is playing on you).

So if you start to feel fearful:

• Stop
• Focus on your breath
• Take a breath in (to the quick count of 7 in your mind)
• Then slowly breathe out (to the quick count of 11 in your mind)

If you do this for a minute or so, you'll be amazed how quickly you've calmed down. We call this '7/11 breathing' but the numbers are up to you, just as long as the out-breath is longer than the in-breath.

"That's all very well!" I hear you say. "But when I get anxious I forget everything and all good advice goes out the window!"

Good point and well made. This brings us to...

2) Prepare for peaceful performance

If you get anxious and fear upcoming events, you'll notice that just thinking about that interview, speech, or whatever will start to cause physical responses – namely, anxiety.

So you might be thinking about next Wednesday's dental appointment and find yourself breathing more quickly or your palms getting moist. This in turn primes your body to become even more anxious in the actual situation and so the vicious cycle continues. And note the role of the imagination in priming your mind and body to feel fearful (see opening story).

But you're going to find that breathing in a relaxed 7/11 way whilst imagining the upcoming situation ahead of time calms the association down, priming your mind to feel more relaxed naturally and automatically when the actual situation arrives.

So when you find yourself thinking about the future event, do 7/11 breathing.

One symptom of too much fear or anxiety is not being able to think clearly (Nasrudin stumbled into the nearest tomb!). This happens because the emotional part of the brain 'swamps' the thinking part so as to avoid, say, over-analysis getting in the way of running like Bejessus from a lion.

But in most modern situations we want to retain clear thought. And keeping your 'thinking brain' working actually calms you right down. The next step helps you do that.

3) Use a different part of your brain

When we become very anxious, it's harder to think clearly. But if we force ourselves to use parts of 'the thinking brain', this will dilute the emotion and begin to calm you down.

The easiest way to do this is with numbers. You can scale your own fear from 1 to 10, 10 being the most terrified it's possible to be and 1 being the ultimate relaxed state.

When you're feeling anxious, ask yourself: "Okay what number on the scale am I right now? Am I a 7, or a 5?" Just doing this will lower anxiety because it kick-starts the thinking brain, diluting the emotion and automatically making you calmer.

I recall the first time I gave a speech to three hundred people. Just before I was about to start, I was feeling more anxious than I would have liked. So I scaled myself at a 6, breathed longer out than in for a few moments, and waited for myself to go down to a 3 before starting. I took control. Scaling (sometimes known as 'grading') your fear puts a 'fence' around it, making it more manageable, and forces you to think.

4) Get control of your imagination

Fear and anxiety thrive when we imagine the worst. We developed imagination to be able to project into the future so we can plan ahead. However, a side effect of being able to imagine possible positive futures is being able to imagine things going wrong. A bit of this is useful; after all, there really might be muggers or loan sharks. But uncontrolled imagination is a nesting ground for anxiety and fear that can spoil otherwise happy lives.

Some people misuse their imagination chronically and so suffer much more anxiety than those who either future-project their imaginations constructively or who don't tend to think about the future much at all. Anxious, chronic worriers tend to misuse their imaginations to the extent that upcoming events feel like catastrophes waiting to happen. No wonder whole lives can be blighted by fear and anxiety.

Some people don't even really know they are doing this. So:

• Sit down and do your 7/11 breathing.
• Count yourself down from whatever number you deem yourself to be to a 2 or a 1.
• Imagine seeing yourself in the situation you were dreading, but see yourself being calm, composed, cool, and comfortable and things going well. Doing this starts to recondition your mind to feel calmer and more upbeat about upcoming events or regular situations which were causing anxiety.

Or let me do this for you by clicking on the free audio below:

5) Use the AWARE technique

Fear and anxiety can feel as if they 'just happen to us', but we have much more control than we realize. AWARE is an acronym standing for:

A: Accept the anxiety. Don't try to fight it.

W: Watch the anxiety. Just watch it and when you notice it, scale your level of fear and start to breathe longer on the out-breath.

A: Stands for 'Act normally'. Carry on talking or behaving as if nothing is different. This sends a powerful signal to your unconscious mind that its over-dramatic response is actually not needed because nothing that unusual is going on. Like fire fighters coming out and seeing that no emergency is happening and so going back to the fire station.

R: Repeat the above steps in your mind if necessary.

E: Expect the best. One of the greatest feelings in life is the realization that you can control fear much more than you thought possible.

Overcoming fear and anxiety will give you the 'spare capacity' in life to focus on what you really want to be and do. It takes effort, but imagine the rewards.

http://www.uncommonhelp.me/articles/overcome-fear-and-anxiety/