Hi, welcome to our groundbreaking course on stress and anxiety is part of the clinic. Whether this is your first time whether so your first, we're so excited to welcome you to our community. I'm Rachel mode, and I'm the founder of TLA, which is a worldwide movement to enable all of us to reach our full potential, and our ultimate happiness. By taking this course, you're making a commitment to learn some incredibly exciting tools, skills and take part in exercises, which will help you to make a big change in your life, or just get better at what you already do. As we go through the modules in the course, you'll understand the context of why these areas are so important. Those specific To bring mastery, and most importantly, increase happiness to what you do and how you see things, works examples and assignments and progress plans, so that you can really start to put your new skills into action.

Throughout the course, you'll discover that there are some very common themes and fundamental skills. And so we'll keep practicing these together. Even after you finish the course, we find that a really good way to learn is to do a little bit often. So we broken down the course in a way that you can fit it into your busy schedules, like we know you all have. Don't forget that you can go back and revisit the course at any time. And we'd really encourage that.

When people learn we all do it at different rates. I often have to listen to things lots of times before I can really understand them. And it's okay that everyone does this in their own way. Just go back over the modules and if you have any questions, please get in contact Learning how to recognize and deal with stress and anxiety isn't just an add on to living a happy, successful and full life. It's an integral part of it. stress and anxiety can affect so many areas of our lives.

It can spread through wills like a deadly virus, sabotaging our good intentions and plans and cheering us up and suppressing his out. Mental health in areas like entrepreneurship and professional sports, again, the increasing focus as the taboos around talking about it have finally broken down. stress and anxiety are things that mentally wildly successful people experience and have learned to deal with. And this course will be taking you through what stress and anxiety really mean. symptoms that there's something wrong tools for dealing with this assignments, assessment and evaluation. All of us are susceptible to stress a near enough of us experience it regularly.

Whether you're an athlete, a professional student, a stay at home parent or retired, you will experience stress, stressful events and situations or an unfortunate certainty in life, and they will affect many things negatively, including sleep and rest. Those two things are vital and we should obtain a sufficient amount of them. And without them, we won't be our best. Many people will experience stress both as a mental and physical state. Many people feel stressed when multiple demands are placed upon them, when events happen completely out of their control. And when we feel threatened and agitated by someone or a situation.

The key is learning how to deal with stress. The first step in this is to understand what it is one sale described stress in 1956 as not necessarily something bad It all depends on how you take it. The stress of exhilarating, creative successful works beneficial. While that's a failure, humiliation or infection is detrimental. He believes that the biochemical effects of stress will be experienced, irrespective of whether the situation was positive or negative. Since then, we've only really heard that stress is a negative feeling.

It comes with a whole range of harmful effects including biochemical. Richard Lazarus has since described stress as a condition of feeling experienced when a person perceives that demands exceed the personal and social resources the individual is able to mobilize. The feeling of stress then occurs when we feel like we've lost control of events. Stress impacts our lives. It impacts our ability in jobs, home life and leisure. It can be absolutely debilitating.

It can in fact cause severe health problems. professional advice is sometimes needed and if you have Concerns over stress related illnesses and periods of low mood. Please go and contact a healthcare professional. Long term stress is there to cause illness and conditions such as stroke, high blood pressure, and cardiovascular disease. anxiety can best be described by something that is a normal part of life, but can be extremely unpleasant and affects a large number of us. Stress can come and go.

But anxiety is something that can persist. And the cause isn't always clear to the person who's suffering. It can make someone feel that all the very worst outcomes of a situation will happen. And there's nothing good that can come out of a situation and they feel very alone. They may feel like there's something very wrong with them compared to their friends. But anxiety is something that has been around since we were all in caves, where anxiety acted as an alarm system to protect us from danger.

In such situations, our body would provide us with a boost of adrenaline, that increases heart rate and oxygen, which helps with the fight or flight response. So we've talked about stress and anxiety, which are very closely linked. And it probably won't come as a surprise to learn that there isn't just one type of stress or one type of anxiety. That's a call old management consultant and speaker is a pioneer in the development of stress reduction, and his 1979 book stress in the manager, he identified that there are four types of stress. anticipatory stress, this describes stress that you experience concerning the future. It may be focused on a specific event like an exam or interview.

It can also concern an overall worry or general dread. So when we talk about managing anticipatory stress, firstly, you need to recognize that So what you are imagining to happen might not happen. visualization can be used to play a scene in your head where the situation reaches a positive outcome. Other activities such as yoga will help you to live in the present the hair and now instead of the future or the past. This dress like many other things can result in low self esteem. We've learned in some of our other courses, that fear of failure can impede your successes.

And this is the case here. In short, you need to gain a greater control over the present and keep positive situational stress which can refer when which can happen when you're in a dangerous or high anxiety situation that you have no control over. This could include redundancy, big mistakes, dangerous events and situations. The way to try and manage the stress is to try and be aware of your body and what is trying to tell you if you are an essential Have a real or perceived threat. The body sends out physical and emotional signs of pressure. So signs include sweaty palms, stomach knots, feeling overwhelmed or unusually nervous.

Learn to prepare for uncertainty as odd as that sounds, it can help with exercise the coping mechanisms need for such situations. Practice, how you think and how you feel it practice your negotiation skills and public speaking, as well as helping skills and counter stress. So this type of stress revolves around people. It can happen when you experience anxiety by thinking about interacting with certain groups of people. It can occur if your daily life involves significant dealings with the public, as funny as that sounds. For example, social workers, doctors, nurses and police encounter the stress daily due to the really upsetting situations they can be in by working on your people skills, This will help deal with such situations.

Developing greater emotional intelligence will help you to understand the needs, wants and emotions of others and yourself. tiredness certainly doesn't help with this. being irritated or angry easily will only hinder your relationships with others. When he can try to take a break, or at least quiet your mind for five to 10 minutes, people won't go away. So this needs to be an area of stress where you have to work on your own coping skills. Now time stress is extremely common, that was worrying about the lack of time available to do X or Y which we all worry about.

You fear that you aren't going to do as well as you think you could have done or that you'll just flat out fail. The best way to cope with this kind of stress is to brush up on your time management skills. You may well not have enough time in your day to complete absolutely every single task in the whole world. So you'll need to prioritize Understand what time of the day your energy is at its highest and the lowest, and try to schedule your day around this. And don't forget that you still need to schedule and time for thinking and planning and maybe having one to ones or mentoring and you can't be at full pelt 24 hours a day. also understand how to say no to things.

If you don't think that you have the capacity timewise so how we naturally deal with stressful situations is fight or flight. water cannon establish the existence in 1932 is research show that when an organism like a human experiences a shock or perceives a real threat, the body goes into survival mode where specific hormones are released. In human in humans, these hormones enable us to run quicker and fight harder. For example, by increasing heart rate and blood pressure which delivers more oxygen and blood sugar to feel particular muscles. Sweating is increased support those muscles in turn this diverse blood away from the skin and instead, the core of our body's hormones also work to focus our attentions on the perceived threat, almost blocker everything so that we only concentrate our energies on the stress. The mobilization of our minds and bodies in response to a perceived threat is impressive.

However, we also massively become frustrated, irritable and anxious. And this also means that our ability to be effective is decreased. These reactions are not helpful in situations where we need to be focused, calm and rational. So even though the fight or flight response is excellent for survival, we need to learn how to keep it and manage it under control. General adoption syndrome, or ga S is a term that Hans Sayle identified in 1950 with regard to responding to long term exposure distress sale believes that we cope with stress in three distinct phases. A long phase, where we resist to the stressor resistance phase, where we adapt and attempt to cope with the stressor.

However, our physical and emotional resources gradually deplete as time moves on. Exhausted exhaustion phase, we eventually become worn down, and we've had enough and then we cannot function at our usual standard. So what distress and anxiety actually feel like, you may recognize some of the following symptoms, trouble sleeping, changes in level of appetite, headaches, fast heartbeat, problems, breathing, lots of stomach upsets. muscle tension is actually a really common one. Feeling constantly tired as your mind is wearing round all the time shaking and this dizziness, difficulty concentrating, panic or nervousness, irrational emotions and restlessness. As we've heard, there's many causes of stress but there's some that come up more than often.

This could be starting a new job, trying to get the big project finished reaching a really huge goal, having an illness or injury, death or illness in the family, being bullied, having a baby or getting married. There are some people who are more susceptible we would say two very identifiable cause of anxiety, which is perhaps a previous trauma. But for others that just doesn't really seem to be a clear cause. symptoms of anxiety can include increased heart rate, hyperventilating, dizziness, difficulty breathing, needing to use the bathroom more often feelings Through worry perhaps tight bound across the chest area, tension headaches and muscular problems. hot flushes, feeling like your legs have gone to jelly, tingling in the hands of feet, increased perspiration, dry mouth, shaking, feeling like you're choking. So with stress and anxiety, there are lots of psychological symptoms and as well as physical ones that we've already talked about.

So these can be feelings of losing control, a distinct lack of confidence, feeling like you've got nothing to look forward to constantly feel like everything is going wrong. Feeling like you have too much to do, and there's just no way out of it. There's nothing you can do to make that better. Feeling detached from your environment like you're watching yourself from afar and We just can't understand what's going on day to day. Feeling like people are observing you, or laughing at you or talking badly about you consistently feeling on edge. As ever, none of that is an exhaustive list.

And we would really advise you to speak to someone, if you think you're suffering or you just worry that there might be a problem. And whether it is a professional or someone who really cares, because there's so much that can be done. There's some great tools and skills to help with your focus and concentration that we're about to teach you. Don't forget that in our other courses and modules, we've talked about how nutrition and mindfulness can really help you. We'll go through a number of elements here, but make sure you check out our specific materials on nutrition and mindfulness. So from our experience, we believe that there's five elements that we can improve upon every day and that are absolutely fundamental to be Coming the very best versions of ourselves that we can possibly be, or our ultimate superheroes.

So in no particular order, these are self care, breathing and meditation, real world nutrition, no fear, and superhero character. So hopefully you've already joined us now our previous lessons about meditation and breathing. As you keep practicing meditation, you'll see that emotions will always be experienced, and we need to accept how we feel and understand what has caused them. When you feel anxious or stressed in your meditation practice, make sure you recognize this, but also understand that it will pass. So something to add to the meditation practice is that the stress diary can be a useful way of identifying whether feelings associated with stress are really coming from diary can help to identify the frequent and short term stressors in your day, and then we can work to remedy them especially through meditation. So write down the events that you perceive to be stressful and why.

Arrange a stressor events in order of their impact on your mind and body with the most stressful at the top. To make this arrangement, it may help you to think about how stressor events affect your health and well being affects your home life and occur the most frequently. The next step is to take action by initially addressing the stressor events. To do so, we can use two approaches, action orientated approaches and emotion orientated approaches. So for action orientated, use meditation to manage your time more effectively. Your career sensitive and home life need to be manage very successfully timewise to reduce stressful set situations, it may seem hard, but breathing properly is something that can really help with that.

Even if you weren't actually responsible for the management of people in your day, you may have family commitments or just a number of difficult people to deal with a meditation can help with that. workspace management. Although it may seem difficult for you to imagine arranging your workspace in a way that reduces stress, steps can be taken, which is all part of the mindfulness sphere. Create a calming, relaxing and inspiring environment. Exercises exercise is a fantastic tool for stress reduction, no matter what your age, ability or like or dislike of exercise, meditation, and related things like yoga that you'll hear about can really help you. meditation can also help with managing emotional items such as the way you experience stress and how You might realize that some things aren't important and just your head manages to blow them up.

Use it also for positive thinking, make sure you congratulate yourself and generally feel better about yourself. So you might have heard about how we use imagery and visualization for performance. And this is also a stress management technique. So try and build this into your meditation practice. Think about how if you were in a particularly stressful environment, how you might use your mind and your meditation, to approach that situation in a slightly different way, how you would feel more relaxed, instead of being really worked off and wound up and becoming upset. Just like visualization for improved performance, imagine how you can feel and what you can taste, touch and smell.

Well this can be best done in the quiet room or outside. Perhaps you can find five minutes At lunchtime, make sure that you breathe and release all your thoughts, perhaps even in time just for yourself if you have a limited time for the exercise, give yourself five minutes a day, ideally through your meditation practice to try and manage this. An outstanding person needs amazing mental power, excellent training and a well thought out diets. Peak Performance requires a nutritious meal plan to support the individual. The most important elements of diets for an athlete or anyone trying to perform to a high level are carbohydrates from foods such as grain cereals, porridge, potatoes, lasagna and spaghetti, fats, the body's fuels such as oily fish, salmon, microloan, sardines, sunflower seeds, knots and cod liver oils. Protein Of course, hugely important which also provides an energy.

And this is found in things like meats, poultry, seafood, peas and eggs, vitamins and minerals. hugely important as well, where we find them in things like vegetables, tomato products, orange and yellow vegetables, such as fruits, grains, sushi, and many more. Again, fats saturated and essential. Some have a key role to play in our diets, such as essential fatty acids. Those fats are composed of carbon, hydrogen and oxygen atoms, which are strung together is called saturated fat when the hydrogen atoms occupy all the available binding sites in the chain. Saturated fats are often found in animal products, and these are the kind of fats that you need to limit as the body has no nutritional need for them.

Essential fats are liquid at room temperature, and are vital for the function of the nervous system. There are two key essential fatty acids omega six oils found in nuts and seeds. omega three oils found an oily fish. Proteins completed incomplete, but basically needed by the body to build the brains messages. Protein is broken down into amino acids during digestion, which are the building blocks for tissue and neurotransmitters. Proteins are complete or incomplete based on whether they contain all the essential amino acids or not.

Complete proteins might include meats and fish and dairy products, whereas incomplete might be fruits, vegetables and grains. By eating a variety of complete and incomplete, you'll be on your way to a healthy diet. Carbohydrates a slow or fast releasing. During the digestion process, carbohydrates and through are broken down into smaller and simpler sugar molecules. One of these is glucose, which is especially important for the function of the brain and occurs naturally in foods such as fruits and vegetables, fast releasing carbohydrate Conflict the blood was too much sugar, and this causes the crash. It's vitally important to include lots of slow releasing complex carbohydrate foods in our diet, such as brown rice, corn, fresh fruits and vegetables.

Vitamins and minerals are obviously hugely important. The body takes most of its vitamins from food it can't manufacture. They help to manufacture enzymes which are the makers within our bodies. B complex vitamins are especially important because of what they do for our brain. These include vitamins B, one B, two B, three B, five, B, six, b, 12, and folic acid, and they have really key roles in producing energy for the cells. Vitamins AC and E are antioxidants, which fight chemically active happens called free radicals, which can cause serious damage to cells in the brain.

Such vitamins are also vitally important for preserving memory in the elderly. Men are also said to be central to human nutrition and form parts of our teeth, bones, muscles, blood and nerve cells, and particularly at the health of the brain and heart. Hydration is also so important. The body needs the right amount of fats, proteins, carbohydrates and minerals. But it also needs adequate levels of hydration. And we mean at least two liters a day.

You can get your hands on lifelong plastic containers, and this will help to remind you that you need to drink at least two liters a day. The brain is said to be made up of about 85% water loss muscle comprises about 70% water loss we can go for weeks without food we can only go without water for around three to five days. And actually around 60% of an adult's body weight and approximately 74% of newborns body weight is water, which makes it the largest single substance in the entire human body in general water cushions, lubricates, nourishes and protects the brain, spinal cord and other tissues and helps to remove waste. We obviously need water to survive, but it can also help with things like headaches. fatigue, joint pain also helps the body and brain function by helping to carry waste products from the cells, helping to regulate body temperature, helping to eliminate excess heat through sweating.

Being a part of essential reactions within the body, helping to lubricate your joints. Helping with digestion of food was water is extremely important for our basic survival for peak performance is absolutely vital in order to achieve that optimal performance. When athletes don't drink enough water, their blood pressure decreases. Lowering cardiac output, which is the amount of blood Your heart is able to pump from each ventricle. Core temperatures will then begin to rise and makes them feel fatigued. more quickly.

If you lose as little as 1.5 to 2% of your body weight and water strength levels plummet. functions of hormones can also be negatively affected, some of which play a key role in strength development. Optimal amounts of water intake can significantly improve recovery from training. The body can more easily regulate temperature deliver nutrients to injured muscles, and quickly remove metabolic waste. Hydration is also very important for the flexibility of facia, a connective tissue that wraps around the outer layer of the muscle gliding over muscle when the body is properly hydrated. self belief and confidence can be improved via a number of means, one of which is through the use of affirmations.

So we can have positive affirmations are negative, but it's very easy to have negative affirmations which is basically just reading negative self talk. So we might say things like, I'm not good enough to get this job. I'm not cool enough, I don't have enough friends. I'll never do well enough because I didn't go to the right school. I'm not clever enough. I'm just not able to work hard enough, I don't get the same chances as all the people.

And once you start, it's really hard to stop. In fact, it's so easy to have negative thoughts. Sometimes we might even think that we're being realistic and trying to protect ourselves by having thoughts like these, like it's softening the blow. But when we have them, especially on a regular basis, these thoughts drag us down and affect our personal lives, our relationships with others and our working lives. Soon thoughts become self fulfilling. we tell ourselves that we're not good enough and we start to believe it.

We act like we believe it, and then that's the end. So what do we need to do? You How to do exactly the opposite. we flip the negative behaviors right on the head and use positive affirmations. These are positive specific statements that can help you to overcome the negative thoughts that you keep feeling and hearing in your head. They help you to visualize and believe what you're telling yourself.

And you will notice positive changes to your life and your career that can successfully help people with low self esteem, depression and other mental health conditions. However, the technique might not work for everyone straight away. Like everything, it's an exercise for your mind. So they require a lot of practice. It's really useful when you're setting personal goals. And once you have them, you can use positive affirmations to help you to keep yourself motivated so that we can help achieve our goals.

Positive statements that helped me challenge and overcome negative thinking and behaviors that are self sabotaging They are usually short, positive statements that target a specific behavior or belief. Think back to what negative thoughts you hear or see yourself saying, you may have a couple you may have many. Think about the five things that you hear the most often. This can be about comparing yourself to other people or feeling like you're not good enough. Spend some time really thinking, do you really believe that these things are actually real? Or are they just things you're just inventing?

And what should you really be thinking of instead to really help you achieve what you need to do? Instead, think of five positive statements in the present tense, you can have will repeat to yourself five times a day. Things like I'm good enough. I'm enough I can do really well. I work really hard. Make sure that your affirmations are credible, believable, based on a realistic assessment to fact, be realistic in your affirmation, or just becomes another self sabotaging behavior.

You need to be able to believe them for it to work. Try specifically counteracting each of your negative thoughts. Some examples of positive affirmations might also be, I have good skills, this project, I can do this. I'm successful. I'm an honest person. I'm happy, I'm respected.

I'll be a leader in my organization. I'm a great entrepreneur, and I work hard every day. I'm progressing well. With my photography project. I've improved my learning skills, and I've added many new skills to my portfolio. positive affirmations should also be formed in the present tense as if they are already happening.

This helps you to believe that the statement is true right here right now. They should also be easily repeated You need to recite them at least five times a day. They need to be repeated whenever you start to engage in a negative thought or behavior. And they should be thought of sad with feeling. So make them meaningful and say them out loud and make sure you can see them wherever you are. Peak Performance is the optimum state of performance, and it's a skill that can be learnt a difference of milliseconds can be the difference between winning and losing.

So that quarter of an inch your competitor won by was enough, and it made all the difference between winning and losing. After studying athletes and peak performance for many years, I'm certain of one thing the mental performance of the athlete that determines who wins and who loses. Athletes at the top of their game have very few differences physically, it's a mental skills that they've tapped into which creates awareness. At the peak of their physical strength. The mental focus of an athlete has to be controlled and ready Excel to order. visualization is a core part of peak performance.

It says to direct the attention of the athlete sustain focus to a specific actual routine and helps to reduce stress and encourage relaxation. Being in peak states is also described as being in the zone. For those in that zone, they know that they're going to win, and they don't doubt it for a second. Doubt isn't an emotion that they have in this state. negative words thoughts and actions haven't been invented. And in this state, you feel like you can do anything.

Some have rituals for attaining the state, such as an action which pumps them up or crazy dance or verbal shouting to warm the block to create the infinite being. All it takes is practice. And then it can be taken anytime anywhere. We've seen a number of mental processes and states that will have a negative effect on an individual's mind performance. There are also a number of positive mental states and pros recesses that will enhance an individual state of mind and performance. visualization is one such date.

Also to imagery. visualization refers to changing one's own thoughts and expectations to affect the outer world is an intrinsic part of positive thinking, and has been proven to be highly successful. It's also a skill that can be learned. In short visualization helps you to build confidence and feelings of readiness through the use of mental rehearsal. As part of visualization, the individual uses their own imagination to visualize behaviors, events, smells and sounds occurring in the individual's life. The sights, sounds, feelings and emotions of the imagine scene, playing through the user's head as they engage all of their senses, thoughts and experiences.

When you're successful at that, you can stop and rewind the scene or fast forward so we've touched on how flow is a big Part of peak performance. So from years of research, a number of people developed a theory around the concept of flow itself and applied it to education, sports work life, creativeness and spirituality. Effectively, there's nine components of the state of flow. The first is challenge skills balance. And this is achieved when you have the confidence that your skills can meet the challenges ahead of you. Second, action, awareness emerging, being completely absorbed in the activity which is actually a form of meditation.

Thirdly, having clear goals, they come into focus when you know what you're aiming for on what you need to get there. For an ambiguous feedback, this is needed all the time, allowing you to change your tactics if need be. Five, heighten concentration. Six a sense of a arousal when you realize that your actions will have a direct consequence on events, seven loss of self consciousness, throw it away because not having enough confidence or feeling like you're good enough has no place here. Eight transformation of time. This happens when you have total focus when you lose track of everything aside from your goal.

Nine autotelic experience achieved when you yourself feel absolutely driven to succeed even without extrinsic rewards. With practice, you'll be able to turn yourself into a state of peak performance and focus where you feel like you can achieve superhuman actions. This energy can be stored and called upon whenever and wherever you need. It is completely accessible is for everyone. Not just those is a lot of money or the right contacts. With practice performance allows you to be your absolute best seemingly without effort, yes, total unbreakable concentration and focus.

So what is fear of failure? We all have different definitions of failure. But whatever it is, make sure that you haven't unconsciously undermined your own efforts by trying to make sure that you don't open yourself up to the possibility of any negative experiences, because that really is fear of failure. That kind of fear can be a mobilizing causes to do nothing, try nothing on when nothing. When we allow the fear of failure to overcomers. In this manner, we're going to miss out on some amazing opportunities.

So what are the causes of fear of failure? We're all individuals and have differing beliefs, values and benchmarks of failure and success. So a failure to one person may not be seen as a failure to the other fear of failure is a real fear on wheels. Fear to stop us doing the things that can move us forwards and progresses to achieving and blowing our goals out of the water. This kind of fear of failure can be linked to many causes. Perhaps you were humiliated as a child not supported, bullied or suffered other traumatic events, and those feelings have stayed with you the whole time.

Here are some behaviors that we may use are indicative of a fear of failure. self sabotage, for example, a high level of anxiety, not following through with goals and procrastinating low self confidence and self esteem. For example, thinking I'm not good enough to do X or Y, disruptive perfectionism, only willing to try things that you know will be the bath that or compete perfectly. The fact is that no successful person in the world whether they're Richard Branson, or roughen Adele got to where they are today without being unsuccessful numerous times is over. That's an absolute fact. Sometimes things may seem out of our control, and every single thing we do still leads to nothing.

But it does lead to something. But sometimes it just takes a lot longer than we expected. Michael Jordan, one of the greatest basketball players of all time, was actually cut from his high school basketball team by his coach who didn't think he had enough skill. Jordan is regarded today as one of the most successful athletes of all time, was an exhaustive list of accolades to his name. His quote on failure is one of the most inspiring he said, I've missed more than 9000 shots in my career. I've lost almost 300 games.

On 26 occasions I've been entrusted to take the winning shoot, and I missed. I failed over and over in my life, and that's why I succeed. Steve Jobs Of course, we all know was the founder of Apple, who revolutionized the technological industry as we know it today, and in the process made Apple into one of the most successful and affluent companies in the world. However, before he did that, when it actually happened, he was fired from Apple, which was the company that he had founded. He said, I didn't see it then. But it turned out that getting fired from Apple was the best thing that could have ever happened to me.

The heaviness of being successful was replaced by the Lightness of Being a beginner again, less sure about everything. It freed me to enter one of the most creative periods of my life. There are hundreds of stories like this from ridiculously successful people who failed early on. I strongly believe that we don't hear enough stories of failure. We hear the fantastic successes of people, which is great, but we don't care about the money failures saved hard before they became successful. Just have a think about what would have happened if they hadn't failed or the on, it's at least conceivable that they wouldn't be as successful as they are now.

They failed, they fell flat on their face time off define. Then every single time they got back up again, it wouldn't have been easy. And in fact, it would have been one of the hardest things in the world to do. So thinking about how to try and overcome a fear of failure. First, accept that there's a good chance that you can't win absolutely everything in the world. In fact, that's a dead cert.

So instead of making sure you don't have any fear of failure by not trying anything new, take steps to reduce it instead. What's the worst thing that can happen? Many people fear the unknown. So try thinking of all the potential outcomes of your activity, your decision good and bad. Use more positive thinking. This will help your confidence in Aiden thinking, you know, actually fighting This for the first time I wasn't the best in the entire world, there will still be okay.

The key is to take it step by step so you have the greatest chance of the greatest success. Try not to get frustrated with yourself. Because amongst other things, this will just increase your anxiety. Be proud of yourself for taking the first steps towards being the best absolute version of yourself. You can be something that makes my stress and anxiety worse personally, or the amount of negative things that come into my head regularly. Many of these are defined as self sabotaging behaviors.

Examples of these are I can't do this. Why am I even trying? I'll just fail and it's not going to work. Now it's time for superhero character. So one of my first things I wanted to talk about was how important this thing is. Gratitude that they keep banging on at every point.

So instead, if you talk about the the gratitude that a superhero character might have, it will be things like, if I have five things, it's that you've progressed Well, since the day before, it might be that you've got to see someone really important. It could be that you are starting to progress with a healthy eating regime. So you might not be perfect, but you did something back to the need on the week before or something better than you done the day before. It would be yourself and to get into a habit about waking up before six in the morning, which is something that can take a really long time to be good at. And it could be that you generally might feel better about yourself than perhaps you did the day before, which is also a really good thing to feel great about. And I like to make sure that I keep a diary of things like that because we all have days that they're not so good.

And we can look back and see if there's perhaps a pattern. So another thing I want to talk about which has to do with something that superhero characters have, is this thing of what drives them what inspires them. So, I like to go outside like going for a walk or listen to an audiobook at the same time. If I wake up in the morning early, which I've managed to do as a habit, I make sure that when I'm making breakfast, I watch music videos, and I dance around the kitchen to them, because I also like to look at what those people on their music videos have managed to do. At some point, it was something that they were not good at, and they've managed to become absolutely amazing. And I've also listened to really inspirational people like Gary Vee, and my Valley talks and people like Justin dry and Jacques de Llosa.

Huge entrepreneurs, and sports people can be really inspirational. And everyday people, maybe family members and friends who just keep finding that inspiration, and keep finding a reason to have hope and to carry on, which is a hugely important part of having a successful and happy life is that the best advice that you can give to someone is to take care of yourself, because self care is so important. And it's the first thing that we really take away when we don't have time. We need to create as much happiness as possible, and just take stock, take stock of what you already have, and never give up on the future. So some people say that mentoring is really important, and it really is, but on the reverse side of that mentoring other people is very, very important. And you might think that you don't have enough skills or experience to help mentor someone, but that's actually not true at all.

Even very successful people have had mentors, and many have an array of mentors that they can reach out to. When you're looking for a mentor, you do need to bear in mind that although there are some fantastic people who would love to help, they do have a limited number of hours in the day. The mentor also needs a relationship with someone where it's beneficial for them as well. So the key is who you target because you will need to target quite a few. Juice careful that he wants to receive advice from. For those people you look up to the most who may have 150 projects on the go.

They might not be the right person at that time to target. Make sure you have your personal brand down to a tee before you look to approach anyone. Who are you. Who do you represent and where do you want to go? You can try to cold call a few potential mentors. But make sure that if you do this, you do it in the right way.

So be courteous understanding of the time constraints, and make sure of why you think the relationship would work for both of you. contacts of colleagues, work family, friends or a professional body are always really helpful as a good starting point in the search. But never just rely on family or friends to help you get anywhere. Make sure that he builds up your own network of contacts. So what should you really expect from a mentor? A mentor has the potential to make a real difference.

The role of a mentor generally includes the following things like business advice, supporting the mentee to write a business plan, carrying out market research, cash flow forecasts, hopefully they could help with help with the direction that mentees are aiming for in their business and aid in other appropriate ways. Education and Training, helping the mentee to understand what training opportunities might be available to them, how to get on them, and we're also helping the mentee to identify goals and plan how they can reach them. general advice. Things like helping to provide the mentee was focused and support for their career, education, personal and spiritual goals. A mentor should share their experience, expertise, knowledge and contacts if it's appropriate with you, when looking for a mentor, here are some specific things to think about as well. What commitments are you seeking?

Timewise What do you see is important personality wise in your mentor? And what location because it could be someone from completely the opposite side of the world? If you can work in the time zones into your day? Do you need specific guidance on particular areas? We need someone with a particular skill set to make the relationship effective. And also think about Could you do meetings via Skype or phone they don't need to be in person dealing with difficult people Something that mentors can hopefully help you with.

So just as successful athletes and business people have rivals we always will. They're all over the place in business. And we will always encounter difficult people throughout our lives. toxic people use deception and manipulation with others and then an unfortunate certainty in life. Jealousy can often be at the heart of many difficulties. And it's really important to realize that no matter how small people can make you feel or how upset you are after dealing with them.

It's not your problem, it is genuinely theirs. You'll meet with competitive people every day, especially if you're successful, and you try your hardest and everything that you do. Simply, this makes you a threat to people who take the view that they deserve the best, even if they haven't worked for it. competitiveness, jealousy and the three similar emotions that you may well meet, then negative to varying degrees, but Equally comes where you want to do even better. The best way to deal with conflict from others is to stop questioning other people's intentions and just to stop worrying, perhaps ask what they mean by their actions or words, then accept that you'll never truly know or understand why they said something or why they wanted to do it. Some people can go to really extraordinary lengths to be difficult, usually, so that you give in to the person and they get their own way and they feel better about themselves.

Although you may be very upset and rightly want to stick up for yourself, be careful you want playing into their hands, perhaps exercise your right to tell them that you will not accept their behavior. Maybe describe their behavior to them that they're exhibiting and tell them how it's affecting you and let them know that you aren't going to put up with it again. Remember that some people are just difficult because and that's the only reason I try really hard not to take their comments personally. I found that difficult people often have strong opinions, use questions in response to their statements. And that may help to recognize the issues in their views. If you need to gather supporting evidence and writing, but if you feel that you're being bullied and needed to take it further, you may need to make sure that you communicate effectively with the person because it might just be a misunderstanding.

Also, make sure that you are assertive rather than being obnoxious. Obviously, you shouldn't be a doormat but equally make sure you're not rude to people in whatever circumstance or environment try to remain professional and stick to the facts Simon So favorite part. So we have some great assignments where you can practice what you've learned, specifically this time on stress diaries, which are hugely important mindfulness, which I know we love, and taking time out, which is a really, really useful one. Stress diaries. So the purpose of stress diary is to understand what actually makes you stressed, so that we can see what to do about it. The concept is really simple.

But it's something that you need to do consistently. When we need to log stressful events when they occur. And then we log the level of stress that they make you feel from one to five, five being the most stressful. Try to identify the cause of the stress. And then when you've built up a picture over a few days, analyze the trends and underlying causes and then Understand what level of stress is acceptable to you, and what really isn't. So meditation is our favorites.

If you followed assignments in our previous courses, you'll have been able to work through the earlier assignments. So now we'll take that even further. Commit to scheduling 10 minutes of meditation in the morning and 10 minutes in the evening. I practice on the boss in the breakout area at work, and for 10 minutes before I go in the shower every morning. Don't forget to breathe properly, which is so important. And not just meditation throughout the day, but that's actually harder than it sounds.

So keep practicing. taking time out is something that you really need to do. But you might find it either really easy or really hard. For us. It's really difficult and we have to make a really conscious effort to connect with friends and family even when we're really busy. You need to practice self care such as massages, or just giving ourselves an hour to watch Netflix.

And generally understanding what makes you happy and doing more of it, and what doesn't make you happy and trying to do less of it. So for assignments, and generally measuring progress against goals and aims, you have to define your own success criteria. Understand what success actually means to you and define your own paths. Have you improved from last week or last month or a year ago? Very importantly, are you happy? Does this make you happy or the things not make you happy?

And do you feel challenged and that you're constantly learning and improving all the time We're measuring your progress for this course and the assignments, set out improvements that you're going to make each week. And that's like a promise to yourself, and also do it each month, then in the year, I remember that this won't happen in a day. So you need to stick after, like so many things that requires practice, and at times, it will be incredibly different. And you'll just feel like you're not making any progress. For those of you who are on our clinic program, we have a private Facebook group, which is something that we've set up to help support and encourage the community. You'll find it if you share your progress or actually just things that you're finding really hard.

The community can really support you. And as other just send us any questions or concerns that you have that will help us. The key to dealing with stress and anxiety is knowing what your limits is and what happens to you when you go past that limit. Make sure you develop positive behaviors and understand the ways to deal with anxiety, which is a step by step process. And don't forget to seek medical help if you need any advice and you really feel like you want to talk to someone, keep practicing meditation and finding exercise that works for you. And remember, no matter who you are, there's always someone that you can talk to.

So to wrap up, remember that there are mental and physical symptoms of anxiety and stress. And you need to make yourself familiar with them because they will all occur to some of us at some point in our lives, or actually many parts of them. Stress happens to everyone and there's nothing that you should be embarrassed about. An anxiety is also very, very common. Understand what makes you anxious and stressed and what limits you have equally find out what makes you happy and simply Try where you can't do more of what makes you happy, and less of what makes you stressed within reason. However, we also need to understand the certain amount of stress is normal.

And if we just stayed in our comfort zones all day, then we wouldn't grow. A really important rule is to make sure that your health doesn't suffer. It's so easy to ignore science that our body gives us. But we guarantee that doing that will just make you really ill. And remember, if you feel like he can't talk to anyone, there's always someone you can go to, and always seek the advice of a medical professional. So thanks so much for joining us, and we can't wait to see you again.