Panic is an emotion that everyone has felt at one time or another. Feeling panic is normal, but if panic is taking over your daily life, it’s time to take action to reduce it. Understanding what it is and what you can do about it can help immensely.

Panic serves a clear purpose in life. It gets your adrenaline pumping and allows you to act quickly to save yourself when you’re faced with danger. Humans are complex creatures, however, and your mind may create panic in situations where it wouldn’t help you.

Also, if these situations continue to arise, you may be dealing with a serious panic disorder, so please consult with your physician.

Here are some strategies that can help you overcome panic:

1. Breathe deeply. Deep breathing techniques can bring you a certain level of calm during any situation. When you start to feel panicked, you tense up and your breathing becomes quick or heavy.

• Take a moment to find your breath and take deep breaths in and out. The deep breathing will relax you and help you focus on taking in oxygen, instead of the stressful situation.

2. Watch your health. Your mental and physical health are all part of the same system. When you take care of yourself, many of your problems tend to right themselves. If you have a poor diet, lack exercise, or don’t sleep well, take action to correct these core problems. Doing this will often address your panic directly or indirectly.

3. Seek professional help. Discuss treatment options with your physician and naturopath. There are natural treatments available as well as several well-studied prescription medications that can help with your anxiety and panic concerns. Your doctor will know best if you’re a good candidate for these medications.

• Remember that you must always take a holistic approach that addresses the physical, emotional, mental, and spiritual aspects of your health.

4. Address the problem. Try to locate the source of your panic. Are you only panicking in certain situations, or do you feel anxious at all times? If you can figure out the source of your panic, you can address the problem by facing your fear directly.

• Exercises to reduce your fears enable you to become more comfortable in situations that could set off a panic attack.

5. Deal with your stress. Panic is more likely to arise in a stressed mind. If you study certain relaxation methods, you can keep your stress level down and make it less likely for you to experience a panic attack.

• There are many relaxation methods for you to choose from that can keep you healthy and happy. Practicing yoga, daily meditation, prayer, and listening to soothing music are just a few ideas.

• One of the best stress relievers is to make time for yourself each and every day. This time gives you a chance to relax, rejuvenate, and continue your day with renewed positive energy.

6. Avoid alcohol and caffeine. Alcohol and caffeine can increase the frequency of panic attacks. To be on the safe side, avoid or limit their use. While this tip may not cure your symptoms, it can be an important factor for getting you back into a healthy mental state.

Getting Help

Panic and anxiety fears are quite common and there is no shame in getting help. Recognize the triggers and early signs of panic and start fighting it. When you do, you’ll feel free once again!

Tags: Anxiety

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Do you struggle to keep your New Year’s resolutions? More than likely, the excitement of starting a New Year wanes away and you find yourself back into your old routines.

With proper motivation and the will to change, you can be the exception to this trend. The trick is to turn your optimism for the New Year into concrete actions. Once you start a routine, it becomes easier to follow through.

Whether you’re making multiple resolutions or wanting to work towards one bigger goal, be sure to pick something that’s achievable within the year’s time frame.

Set Achievable and Clear Goals

Strive for making your goals achievable so you don’t set yourself up for future failure. For example, let’s say your goal is to lose weight. Determine where you stand currently, and then give yourself a goal that can be achieved following the 1-2 pounds per week guideline.

You’ll also benefit from making clear goals. Rather than saying that you want to be thinner, say how many pounds you’d like to lose. Then define the “how” as well. Are you going to follow a specific diet? How are you going to cut calories? Are you going to start a moderate exercise routine? How often?

With a clear, achievable goal and a set plan of tasks you know you can complete, you virtually guarantee your success! You know exactly what you want and how you’re going to get there. All you need to do now is take action.

Take Action

Taking action is usually where people tend to run into some trouble. It’s easy to get pumped up about an idea, but when it comes down to executing your plan, you might be tempted to fall short.

In this situation, you only need to muster up the energy to start. Tell yourself that you’re going to stick to your new plan for one week and then evaluate how it went. On the other hand, if you take everything in all at once, you’ll be less likely to begin in the first place. If it looks overwhelming, just focus on the short term.

Form a Routine

The reason you want to take baby steps at first is because once you form a new routine, it’s actually easy to hold yourself to it. Some say that it takes as little as two weeks to get a new routine engrained in your brain.

For example, in the weight loss scenario, starting an exercise routine can be especially grueling if you’re out of shape. The first two days can leave you tired, sore, and weak. That doesn’t sound like fun at all! However, those first two days are the worst you’ll endure. After your routine is built, you may find that you look forward to your exercise sessions.

Reward Yourself

Reward yourself often for your excellent efforts because you deserve it for working hard to change yourself for the better. You don’t need to wait until the end of the year to treat yourself.

Break up your goals into smaller pieces and every time you achieve a milestone, give yourself something that you enjoy. It could be an item you’ve been wanting or maybe a night out on the town.

Rewarding yourself for a job well done motivates you to keep going!

Do It Again!

After your first successful year of bettering yourself through New Year’s resolutions, you can then repeat the process and work on another aspect of your life. Before you know it, you’ll be a perfectly happy and healthy person because of your awareness, perseverance, and hard work!

Tags: Self Help and Motivational

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Your attitude about life is one of the most important factors for success. A bad attitude gets you nowhere, while a good one can provide you with enough motivation to succeed beyond your dreams.

You may think that you already have a success-mindset, and perhaps you do. However, you can always benefit from strengthening that attitude and therefore increasing your chances for the success you deserve.

Follow these strategies for improving your attitude for success:

1. Find your inspiration. Discover what inspires you the most and use it to jumpstart your motivation whenever you go. Feeling inspired enables you to maintain the drive necessary to find success. Do anything you can within your power to find inspiration.

• Make a list of your ultimate dreams, and then ask yourself if you’re on the right path. If you are, you’ll know that everything you’re doing will be rewarded.

• If you don’t feel like you’re on the right path, perhaps it’s time for a change. Maybe there’s a deeper reason why you’ve felt a lack of motivation. Reflect on what this reason might be, and then decide on how you can renew your drive. When you’re on the right journey, you’ll feel inspired!

2. Surround yourself with positive people. When you’re around positive and inspiring people, you’re more likely to adopt those traits into your own personality and go for your goals with enthusiasm. Negative people, on the other hand, tend to make you negative also.

• If you must be around people that continually bring you down, do your best to avoid taking what they say to heart. You know that they don’t speak the truth. Keep the peace as best as you can to get through these situations and then move on.

3. Take a leap. The best way to improve your attitude might be to just jump right into life. Don’t be afraid to take initiative and plunge forward towards your goals. People who take action find success. If you take action and start to see the results of your efforts, your attitude will only improve.

• The increased drive and motivation you get from your actions can be the difference between success and failure.

4. Strengthen your focus. Your focus can also play a role in your attitude. When you maintain driven toward success, it’s easier to have an optimistic attitude. If you have a lack of focus and don’t know where you’re going, it leads to being unmotivated and uncaring.

5. Allow for mistakes. You’re only human and you will make mistakes from time to time. Be careful to avoid judging yourself harshly when this happens, as it negatively affects your self-confidence. If you work on more of a “go with the flow” attitude, you’ll find that you’re able to pick yourself back up and continue moving forward when you do make a mistake.

The main things to keep in mind are that the combo of inspiration, positive thoughts, and proper motivation can lead you to a healthy and positive attitude. Follow these strategies daily and you’ll notice a boost in your spirits!

Tags: Success

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In order to achieve big things in your life, you must be willing to think big. You should dream big and envision your goals to make them happen. Achieving your targets and goals is best achieved when you can imagine every detail of what it is you want to achieve.

When you’re busily working toward bringing your goals to life, you also feel happier and more fulfilled in your journey.

Follow these steps to bring your goals to fruition by envisioning what you want in life:

1. Close your eyes and imagine your future. Where do you see yourself in a year, five years or ten? Try to think as far ahead as you comfortably can. Do you see yourself with a family, children, a steady job, and a college degree in ten years?

• Try to have as vivid a visualization as you can. Pay attention to every detail, and let your dreams come to life in your mind, showing you what matters most to you. Think about where you want to be in the future and how you want to get there.

2. Write down everything you envision. Use as much detail as you can when jotting down what you remember. Write down the most important achievements that you focused on, but also the details about each. What matters most to you?

• Note the things that stood out in your visualization. Did you own your own home? Were you raising a family? Did you have a job that made you happy? Were you making a comfortable income? What other details stood out? How did you feel?

3. Create a list of bullet points. Do this for each separate achievement that you wrote about following your visualization. For example, if one of your achievements is “I own my own home,” then you can list things like you are successfully saving for a down payment, that you’re making monthly mortgage payments, and you have a steady job.

4. Break each of these bullet points down into goals. For example, if one bullet point was to save for a down payment for the home you visualized, how can you get there? Create savings goals that will allow you to work toward having a down payment for your home.

5. Lay out your plan. Once you have a list of long term, medium term, and short term goals in mind, create a plan accordingly. How will you achieve these goals? How will you bring the life that you visualized into existence? Divide your large goals into achievable steps.

6. Start achieving goals today. Put your future plans into action today. Vow to take a small step each day toward the future you have envisioned. Move forward every day, even if you are only taking small steps at a time.

7. Revisit your plan consistently. Visualizations, dreams, and hopes change over time. Revisit the plan that you laid out and the future goals that you dreamed up on a consistent basis to ensure their relevancy over time. It’s okay to change your dreams and goals based on your needs and desires as they change.

Visualizing the “dream you” is an excellent way to bring your goals to the forefront when you’re trying to determine what matters most to you.

When you can picture what your desired life is like, you can better determine the goals you need to set and achieve to get there. All it takes are small steps toward your desired future self, and you can achieve the life you deserve!

Tags: Goals

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If you have a habit of setting resolutions at the beginning of the year and then abandoning them a few days later, now is your chance to try something different. Imagine how the course of your life could change for the better if you followed through on your resolutions until you achieved your goals!

Change Your Thinking

It’s very possible to overcome your habit of giving up on New Year’s resolutions with a few basic tips. Above all else, avoid regarding your resolutions as something to aspire to and then forgetting them when they no longer seem pertinent or interesting. New Year’s resolutions can be extremely enriching and self-improving if you find a way to maintain them throughout the year.

Here are some tips for keeping your resolutions:

1. Make a commitment. You must be willing to make a strong commitment to change in order for your resolutions to be successful. Believe that you can, and will, accomplish what you set out to do. If you give yourself unwavering support, then you’ll bolster that belief and achieve what you seek.

• Choose New Year’s resolutions that you genuinely want to achieve. Make positive resolutions and focus on the positive aspects of achieving them.

• Tell everyone you know about your resolutions. When everyone knows what you’re setting out to achieve, they can help hold you accountable.

• Plan ahead rather than choosing your resolutions at the very last moment. The longer you spend planning and preparing for your resolution goals, the better the results will be.

2. Have realistic expectations. Continued motivation is the key to achieving your goals. If you set the bar too high, then you also set yourself up for failure, which can be profoundly de-motivating for you.

• Aim realistically, rather than too high. Give yourself a challenge, but not so much of a challenge that you end up setting yourself up for inevitable failure.

• If you plan on setting similar resolutions as last year, consider first and foremost why last year’s resolutions failed. If your resolutions didn’t work last time, then determine why in order to avoid a repeat performance.

3. Write down your goals. When you put your resolutions into writing, you make them real. You put your commitment down on paper. Put your goals where you can see them, in written form, so you won’t forget what you’re setting out to achieve this year.

4. Plan out your goals. Articulating what you intend to achieve this year is a big part of setting resolutions, but planning how to achieve them is a completely different story. Write down a plan for each resolution that you want to achieve rather than simply hoping for the best.

5. Give your goals flexibility. Not everything is going to work out exactly the way you planned, so be flexible in the goals that you set. Avoid allowing rigid resolutions to throw you off track if something doesn’t go quite how you planned it. Try to predict what challenges you may face, and create a contingency plan for those challenges just in case.

Bottom Line

You can keep your New Year’s resolutions if you do a little bit of planning and preparing ahead of time. Just like any goal setting process, the key is to be realistic about your goals and the challenges you may face in trying to achieve them. The more realistic and flexible you are, the more likely you’ll be to achieve your goals.

Tags: Self Help and Motivational

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New Year’s Day is a great time to implement change and personal growth by setting goals that you want to achieve throughout the upcoming year. Some resolutions are well worth setting, because they can contribute greatly toward helping you live the life you desire and they’re attainable without any unrealistic expectations.

Try these types of New Year’s resolutions to ring in a happy new year:

1. Health improvements. When your body thrives, you have more energy, enthusiasm, and vitality to do everything you want to do. Focus on setting goals for the specific actions that will provide the results you’d like to see.

• For example, rather than stating that you want to lose 25 pounds next year, try to find achievable goals that will help you lose weight. Set resolutions such as enrolling in a yoga class, trying three new types of aerobics, or going for a walk each day after dinner.

• Resolve to bring new experiences into your life. Set goals about new foods that you want to try, eating 3 more vegetable servings each day, or growing your own organic vegetables.

• These goals are more fun to reach, but they’ll contribute to the same end result.

2. Financial improvements. Following the same advice as above, try to avoid setting unrealistic resolutions like “pay off all my debt next year” or “Put $10,000 away in savings.” Instead, choose goals for specific actions that will get you where you want to be financially.

• For example, you may resolve to save all of your spare change and deposit it into your savings account every month.

• Maybe you’d like to pick up 3 extra hours at work each week and dedicate those earned funds to your savings account or debt repayment.

• Or make a list of specific money-saving actions like the above that you’d like to incorporate into your daily life and add a new action to your routine each week. By the end of the year, you’ll be an automatic money-saving machine!

3. Creative endeavors. Creative goals can absolutely lead to personal enrichment and development. What interests you? Set resolutions to try new things, experience new places, challenge your comfort zone, and learn about yourself all at the same time.

• To get you started, consider resolutions to try new crafts or creative projects, start writing in a journal, take up pottery, or a variety of other creative endeavors. Create a resolution to try a new recipe at least once a month. Or fashion a resolution to hand-make every Christmas gift you give, starting at the beginning of the year!

4. Intellectual endeavors. Intellectual New Year’s resolutions can also benefit you in many different ways. Elect to take a course or seminar on a topic interests you, such as photography, scrapbooking, auto repair, or entrepreneurship.

• Challenge yourself to read ten non-fiction books about subjects that interest you, or resolve to participate in an intellectual challenge like NaNoWriMo, November’s “National Novel Writing Month.”

• New Year’s resolutions are a great way to find new ways to challenge yourself.

Above all else, choose New Year’s resolution goals that actually interest you and that are achievable for you. Resolve to do things that will be enjoyable, while also improving your life as a whole.

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Your past shapes who you are. The experiences you have throughout your life play an integral part in how you behave and look at the world. This may not seem like a big deal, but in certain circumstances, it can become a detriment to your success.

Keeping your focus on your past can actually negatively affect things in the future. From your work life to your love life, even your day-to-day things can be affected by an inability to move past negative experiences.

Romance

It’s perfectly normal to feel sad after a breakup, and even spend some time licking your emotional wounds. However, focusing on relationships that are long over is an unhealthy way to live your life.

You can sabotage your future love life by idealizing your ex. This sets up a standard in your mind that no future romantic interests can meet. This robs you of potential opportunities for what could be even greater relationships.

Each romantic relationship, however, has something valuable you can take from it. Allow yourself to learn the lessons that the relationship teaches, then give yourself permission to move on.

Fears

Most fears are caused by prior experiences. People who are afraid of dogs usually had a bad experience with a dog. People who avoid eating certain foods likely had a really bad reaction to that food when they tried it.

While this is a rather indirect way of dwelling on the past, it can close you off to new experiences.

Forgiveness

Grudges can run deep. If a person feels that someone has wronged them, they could be hard pressed to let the person attempt to atone for their mistake.

Anger seems justified in a lot of circumstances. However, forgiveness is a major part of the healing process that can result in a tremendous restoration. People who were once alienated after a falling out can let bygones be bygones and start fresh.

Keep the Past in the Past

After a particularly negative experience, it’s human nature to put some emphasis on it. It’s important to remember that tomorrow is a brand new day. You can choose to start off with a completely blank slate.

Emotional responses are normal and grieving is a necessary process in tragic circumstances, but remaining stuck in that state is the danger. Emotional wounds begin to heal when, after a time of grieving, you move on with your life.

Take time to recover from negative experiences. However, it’s equally important that you make an effort to let bygones be bygones. Tomorrow is the first day of the rest of your life. Keep a positive outlook, even after a bad experience. Learn the lesson that the experience offers, file it away in your mind and choose to head in a positive direction.

The past has value, and should not be discarded entirely. But once you’ve learned the lessons from the past and gotten all the benefit it offers, take what you’ve learned and use it to move forward with a positive attitude in the direction of your dreams.

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Do you have a tendency to do anything for attention? Letting go of attention seeking behavior can improve your relationships and peace of mind.

Keep in mind that a certain level of attention seeking is natural for people at any age. The issue is whether it’s causing trouble in your daily life and preventing you from finding more productive ways to respond to challenges.

Identifying Your Attention Seeking Behavior:

1. Look for the external signs. The external signs may be the easiest to spot. Typical characteristics include exaggerated displays of emotions, constantly seeking approval and reassurance, and difficulty dealing with frustration or criticism.

• You may also have a tendency to take inappropriate risks and focus too much on your physical appearance.

2. Identify the underlying causes. It can be challenging to get in touch with the feelings that prompt you to seek attention, but it’s critical to making positive changes. Often, this conduct can be linked to a sense of insecurity or neglect.

Dealing with Attention Seeking Behavior:

1. Address the underlying causes. You may find that you’re feeling insecure in a romantic relationship or getting overwhelmed at work. Once you have a better understanding of what’s really motivating your need for attention, you can figure out where you need to take action.

2. Develop more positive approaches to pursuing what you need. Instead of sabotaging yourself by attracting negative attention, get to work on constructive solutions. Stop sighing and throwing dishes around. Have a calm conversation with your partner if you think they’re not doing their fair share of the housework.

3. Monitor your emotions. Try to reflect on your thoughts and emotions before reacting. You can improve your own peace of mind by avoiding excessively negative or positive characterizations of people and situations.

4. Examine your physical appearance. It’s okay to want to look nice, but avoid making it an obsession. Ask yourself if your shirt is too sexy for the office or if you’re placing too much importance on your outer appearance in general.

5. Stop exaggerating difficulties. If you’ve fallen into the habit of playing the victim, you can make life more pleasant for yourself and others by being more realistic about your circumstances. Rather than viewing small obstacles as catastrophes, keep things in proportion and remain calm about minor setbacks.

6. Evaluate risks more carefully. If you find yourself changing jobs too frequently and getting into one volatile relationship after another, you may want to question your need for novelty and excitement. Positive risk taking allows you to learn and grow. Reckless decisions can prevent you from becoming successful and happy.

7. Learn when to ignore yourself and when to reward yourself. Skillful parents know when to ignore a child who is acting out and when to reward good behavior.

• Similarly, you can decide not to pay inappropriate attention to your thoughts and emotions when you find yourself getting too theatrical.

• On the other hand, recognize and reward yourself for discovering better alternatives to your attention-seeking tendencies.

Liberate yourself from needing to be the center of attention. Taking positive steps to change attention-seeking behavior can reduce the friction in your relationships and help you find more constructive approaches to getting what you want out of life.

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When entering new situations, it’s normal to feel a little uncomfortable. Some people are naturally outgoing and adapt with no trouble, but others have a harder time making conversation and feeling comfortable around strangers. Fortunately, if you’re a person who struggles in new environments, you can take a few simple steps that’ll make a big difference in your social life.

Try these tips to make the most of social situations so you can feel comfortable around strangers:

1. Bring a friend. A good way to be more comfortable around strangers is to have someone with you that you already know. If your friend is more outgoing, he can help you easily integrate into existing groups and conversations.

• If possible, find someone you already know who’s in the group and hang with them. Odds are good that they’ll talk to others and include you in the conversation.

2. Talk about things you like. A funny thing about conversation is that you never struggle to talk about things you’re passionate about. Look to integrate yourself into groups that are already talking about things you like, and the event will go much more smoothly.

3. Stay away from alcohol. It can be tempting to take a drink or two to take the edge off of the pressure you feel in social situations. Unfortunately, alcohol impairs your judgment and often leads to bad decisions. You want to stay as alert and in control as possible. So pass up the drinks until you’ve overcome the nerves and become comfortable with your surroundings.

4. Find someone like you. One of the biggest challenges shy people face in new environments is feeling like they don’t belong. It can seem daunting to fit in when your mind is telling you all the reasons you should be embarrassed. But if you look for someone like you, you can rest easy knowing that you’re both nervous so you can help each other to adapt to the social pressure you both feel.

5. Find a place to sit. If you’re at a house party, the couch is a great place for people to gather. You can sit down and just listen to other people talk. When you have something you want to add, you can jump in. Other times, people will notice and acknowledge you so you can feel like you’re a part of the conversation.

• If there’s a counter or bar, find a spot and make yourself comfortable there. You won’t look out of place, and someone will likely join you for some interesting conversation.

6. Give it time. Most of the time, the anxiety you feel around new people subsides. The awkwardness you feel from the new place and unfamiliar faces will, in time, give way to interesting encounters and fascinating conversations if you give it a chance.

Thankfully, you can make the most of social situations even if you’re introverted. All it takes is a willingness to leave your comfort zone in favor of the enriching experience of meeting new and interesting people.

Find someone who’s just as nervous and strike up a conversation. Or find a place to sit and let the conversation come to you. The most important thing is that you overcome the fear that’s inside you and realize that the effort is worth it. Soon, you’ll be more at ease in social situations, gain more friends, and experience deeper relationships than you ever thought possible.

Tags: Self Confidence

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Does life seem to be a struggle for you? Do you feel overwhelmed and frustrated much of the time? Do you wish you could experience something better? Fortunately, you can enjoy the exciting life you deserve.

Success is available to you despite challenging circumstances. It’s important to remember, also, that your self-worth is not defined by your circumstances.

What holds you back? Take some time today to question the beliefs you hold that limit your potential. If you look at a challenging circumstance as a wall that’s impossible to climb, you need a fresh perspective. Within you is everything you need to thrive and excel. The more you question the validity of your limiting beliefs, the more success you’ll experience in your life.

Think of a circumstance in your life that you believe is preventing you from something you want. Write it down, then get ready to challenge that limiting belief. If you do, you’ll begin to move toward the success you deserve.

Use these strategies to maintain a positive self-worth, regardless of your circumstances:

1. Find the cause. What is the cause of the circumstance in your life? Sometimes, limiting beliefs can serve as warning signs that help you avoid danger. What can you learn from this so you avoid triggering a similar situation in the future?

• If the cause of your situation is unclear, ask friends and family for their input. Others see your life from a different perspective, and their input can be valuable in determining the root of your difficulty.

2. Get past the blame game. You can often be your own worst critic. Fortunately, negative self-talk often has very little basis in reality. Choose to replace the doubts of your inner critic with more productive thinking.

• Once a negative thought has taught you its intended lesson, it has served its purpose. If you choose to hold onto those negative thoughts, they will begin to form a negative self-image in your mind. This unbalanced view of your talents and strengths holds you back.

• Instead of dwelling on negative thoughts about your circumstances, learn the lesson and resolve to move on. Find out what you can do differently to avoid a repeat of your present situation. Then, when negative thoughts enter your mind, choose to replace your self-talk with productive thoughts instead.

3. Cut yourself some slack. Recognize that you’re human. Everyone makes mistakes, but your attitude determines your altitude in life. You are valuable regardless of your present predicament. You are worthwhile even when you slip up or falter. Your circumstances simply provide feedback and an opportunity to learn and grow.

4. Make the most of it. When you recognize that you’re valuable despite your circumstances, you’ll begin to make the most of every opportunity. Stumbling blocks you face can become stepping stones to the success you deserve, simply by changing what you focus on.

• Instead of feeling helpless, ask yourself: “What’s great about this?” Every situation provides something of value if you look for it.

5. Ask for help. Loved ones and friends often see strengths in you that go without notice. Ask them what they believe your strengths are. This is where your self-worth is found. Everyone has something of value to contribute.

• Once you recognize your unique talents, gifts, and abilities, you’ll see life in a whole new way. You’ll seek opportunities to use your talents to bless others. You’ll gain confidence that comes from conquering challenges that once made you cringe.

• Instead of allowing your circumstances to dictate who you are, you’ll make the rules!

6. Live one day at a time. Despite your best efforts, some days simply provide one frustration after another. When this happens, you have a choice. You can let your circumstances defeat you, or you can choose a more positive perspective.

Resolve today to find your strengths, learn from your difficult circumstances, and experience the joy you were created to experience. Instead of tying your self-worth to your circumstances, choose to see things as they really are. You were created with unique talents and gifts. When you find those gifts within yourself and put them to use, you’ll know how valuable you truly are.

Tags: Self Esteem

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