Yay, Congratulations, you've completed this course. So you're now ready to go out into the world and begin making the changes that you need to make. You need to continue to practice the exercises and implement the training in your everyday schedules. You can put what you've learned to the test and you keep on practicing. Take it slowly. Make a weekly plan so that you know what you want to achieve for the week and tell the family because it always helps with your commitment to achieving small goals.

And of course, we cause your achievement because there will be times where you have setbacks and it's really important that you can go and check and see how much you've already improved and how how far you've already come. So be kind to yourself. Remember, you have to praise yourself, you have to be confident and able to see that you are really putting in lots of effort. And you have to be able to reward yourself for working so hard. You'll then find that you're able to push further for your next goal, because you want to keep on building your confidence so that you're able to come out of your comfort zone more and more. So keep on learning.

So you will have occasional setbacks there will be times where things don't go to plan. There will be times when triggers set off old emotional rounds. And you must understand that these will happen. So first of all, praise yourself for noticing. And then get back onto the horse. Remember the exercises and walk slowly on.

Nobody said this was going to be easy. But the more you try, the further you'll get. But when you have a setback, just start again, just ignore it. Imagine it didn't happen and start off again on your goals. Remember to use all the tools in the toolbox. You'll need to keep coming back to the course.

You're all if you've downloaded all the exercises, you need to keep returning to them. You won't remember them in the first instances until it becomes a total habit. You We'll need constant reminders. So keep on trying one step at a time. Put one piece of the puzzle in place. And every day is a new day.

So start it as a new day. Nothing that's gone before counts. And this new day, this is what you're going to achieve. So keep working on those goals and keep praising your achievements. I find it useful to keep a journal, write down your thoughts, what you've achieved, how you've done it, how you felt about it. And then it's really useful when you are having a bad day.

You can look back and you can see how far you've come and gain that confidence again, to go that extra mile. So well done seeing yourself achieving your goals and seeing yourself Achieving with confidence you've achieved the first goal which was completing this course. And now the second goal is to start putting these exercises into your daily habits so that you're able to be less anxious on more occasions. Believe in yourself, believe in the new you make your life so that you're able to be the very best you. Take care